MOVEMENT TIP: The Dumbbell Split Jerk

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Moving on from the Dumbell Push Jerk, CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Split Jerk, which builds on our Dumbell Push Jerk by dropping into a lunge rather than a semi-dip. This allows us to drop to a greater depth and thus lift a heavier weight.

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Points Of Performance

  • Stand on feet with hip-width apart
  • Dumbbells rest on the shoulders
  • Elbows slightly in front of the body in level with the shoulders
  • Torso dips straight down
  • Hips and legs extend rapidly then press under
  • Receive the dumbbells in a lunge position
  • Heels stay down until hips and legs extend
  • Bring feet together, one foot at a time
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