Hang Clean To Split Jerk
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Instructions & Biomechanical Cues
1. Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip. 2. Bend slightly at your knees and hinge at your hips to lower the weights just below your knees, maintaining a straight back. 3. Explosively extend your hips and knees while pulling the weights upward, transitioning into a high pull. 4. As the weights reach shoulder height, drop into a slight squat and split your legs into a lunge position, driving the weights overhead. 5. Stabilize in the split position for a moment, then return to a standing position, lowering the weights back to the starting position before repeating for the desired number of repetitions.",
