Pulley Split Jerk, Behind

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The pulley Split Jerk is a workout that primarily engages the Quads and Shoulders.

The pulley system allows for controlled resistance, targeting specific muscle groups during the exercise.

By using the pulley, the Quads are activated to stabilize and support the weight during the movement.

The Shoulders are also heavily involved, as they are responsible for driving the weight overhead.

Stand with your feet shoulder-width apart, toes pointing slightly outward, and your hands resting on the barbell at shoulder height.
Bend your knees and lower your body into a quarter squat position, keeping your back straight and your chest up.
Drive through your legs and extend your hips, using the power from your lower body to propel the barbell upwards.
As the barbell rises, quickly drop underneath it by splitting your legs into a lunge position, with one foot forward and the other foot back.
Simultaneously, press the barbell overhead, fully extending your arms and locking out your elbows.
Lower the barbell back down to your shoulders by bending your knees and dropping into a quarter squat position.
Stand up straight and return to the starting position, with your feet shoulder-width apart and your hands resting on the barbell at shoulder height.

Engage your quads by starting with a deep squat position, ensuring that your knees are tracking over your toes and your weight is evenly distributed on both feet. This will activate your quadriceps and provide a strong base for the explosive movement of the pulley Split Jerk.
Focus on your shoulder stability by keeping your shoulder blades pulled back and down throughout the entire exercise. This will help to engage your deltoids and provide a solid foundation for the overhead press. Imagine squeezing a pencil between your shoulder blades to maintain proper form.
Generate power from your legs by driving through your heels and extending your hips and knees in one explosive motion. This will allow you to transfer the force generated by your quads to your upper body, maximizing the efficiency and effectiveness of the pulley Split Jerk.
As you drive the barbell overhead, keep your core engaged and your torso upright. This will help to prevent any excessive arching or rounding of the lower back, ensuring that the force generated by your legs is transferred directly to the barbell without any energy leaks.
Practice proper breathing techniques by exhaling forcefully as you drive the barbell overhead. This will help to increase intra-abdominal pressure, providing stability and support to your core. Inhale deeply as you lower the barbell back down to the starting position, preparing for the next explosive rep.