Barbell Split Jerks

Why it matters for golf

A technical overhead lift used in our high performance programs due to a high level of difficulty.

The speed and balance required to execute this movement well make it a huge power development tool for Golfers.

How to perform

1. Take the bar in a front rack position and brace through your breathing mechanics.
2. Dip and drive into the ground sending the bar vertically with speed.
3. Drive underneath the bar into a split position retaining your centre of gravity and locking out a stable overhead position.
4. Stabilise and bring your feet back to the setup position.

Alternatives

Start with the Push jerk as a primary Jerk movement, you can develop with the Push Press and switch to Dumbbells and Kettlebells as needed.