Barbell Split Jerk,behind

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The barbell Split Jerk is a workout that primarily targets the Shoulders and Legs.

This exercise involves using a barbell to perform a split stance and then driving the weight overhead.

While it also engages secondary muscles like the core and arms, the main focus is on the Shoulders and Legs.

Place the barbell on your shoulders, resting it behind your neck.
Stand with your feet shoulder-width apart and toes pointing slightly outward.
Bend your knees and lower your body into a partial squat position.
Quickly extend your legs and press the barbell overhead, using your arms and shoulders.
As you press the barbell overhead, split your legs by stepping forward with one foot and backward with the other.
Lower your body into a lunge position, with your front knee bent at a 90-degree angle and your back knee hovering just above the ground.

Start with a strong rack position, elbows high and bar resting on the shoulders.
Engage your core and drive through your legs to generate power for the jerk.
As you dip, keep your weight balanced and your chest upright.
Explode upward, extending your hips, knees, and ankles simultaneously.
Quickly drop under the bar, splitting your legs into a lunge position.
Drive the bar overhead, fully extending your arms and engaging your shoulders.