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