Stand with your feet hip-width apart, legs bent, and pelvis moved back. Trunk tilted forward and your spine in neutral position. Hold a barbell with palms facing backwards, thumbs around the bar and fingers over thumbs (pronated hook grip). Your arms should be straight and placed slightly wider than hips. The barbell is straight above the middle of the feet at approximately halfway up your shins. Shoulders slightly in front of the bar, shoulder blades pinned back and down. Feet flat and heels down.
1st Pull (Barbell to knee level):
When the bar is below your knees, the shoulders and hips rise at the same rate. Knees straighten to allow the bar to travel straight upwards.
2nd Pull:
After the bar has passed the knees, they move under the bar followed by the trunk moving into an upright position and hips powerfully straightening. Then shoulders shrug and elbows are pulled up.
Drop and receive:
Quickly turn elbows under the bar and drop under the bar into a front squat position. From the receiving position get up to standing by straightening the knees and hips.
Split Jerk:
After standing up from the squat, with your arms in a front rack position, adjust your grip if needed. To accelerate the barbell upwards, dip straight down followed by powerful straightening from the hips and knees. Press under the bar, arms straight and shoulders active and quickly move your legs into a split position. Balance the bar overhead.
Complete the movement by stepping front leg halfway back followed by the rear leg, while holding the bar in an overhead position.
Note: Keep the bar as close to the body as possible, the line of the lift is straight up.
2nd Pull:
After the bar has passed the knees, they move under the bar followed by the trunk moving into an upright position and hips powerfully straightening. Then shoulders shrug and elbows are pulled up.
Drop and receive:
Quickly turn elbows under the bar and drop under the bar into a front squat position. From the receiving position get up to standing by straightening the knees and hips.
Split Jerk:
After standing up from the squat, with your arms in a front rack position, adjust your grip if needed. To accelerate the barbell upwards, dip straight down followed by powerful straightening from the hips and knees. Press under the bar, arms straight and shoulders active and quickly move your legs into a split position. Balance the bar overhead.
Complete the movement by stepping front leg halfway back followed by the rear leg, while holding the bar in an overhead position.
Note: Keep the bar as close to the body as possible, the line of the lift is straight up.
