MOVEMENT TIP: The Dumbbell Split Jerk

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.

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