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