Dumbbell Split Jerk

Cardiovascular / Free Weights / Total Body / Intermediate

0 ratings

Equipment Needed

  • Dumbbells

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 27 lb
    average weight
  • 40 lb
    best weight
  • 5
    times logged
  • #7K
    popularity rank

Average Sitewide Dumbbell Split Jerk Weight

  • 0 lb
    average weight
  • 0 lb
    best weight
  • 0
    times logged
  • #5K
    popularity rank

Average Male Dumbbell Split Jerk Weight

  • 25 lb
    average weight
  • 25 lb
    best weight
  • 1
    times logged
  • #7K
    popularity rank

Average Female Dumbbell Split Jerk Weight

How to do Dumbbell Split Jerk:

Muscles Worked

Details

dumbbell split jerk is a cardiovascular, free weights, and total body exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes, groin, hamstrings, hip flexors and shoulders ...more

dumbbell split jerk is a cardiovascular, free weights, and total body exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes, groin, hamstrings, hip flexors and shoulders.

The only dumbbell split jerk equipment that you really need is the following: dumbbells. There are however many different dumbbell split jerk variations that you can try out that may require different types of dumbbell split jerk equipment or may even require no equipment at all.

Learning proper dumbbell split jerk form is easy with the step by step dumbbell split jerk instructions, dumbbell split jerk tips, and the instructional dumbbell split jerk technique video on this page. dumbbell split jerk is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the dumbbell split jerk video, learn how to do the dumbbell split jerk, and then be sure and browse through the dumbbell split jerk workouts on our workout plans page!

Tips

  1. Keep abs tight throughout the movement.
  2. Exhale forcefully as you explode up and inhale as you bring weight back down.
  3. Use your legs to push the weight up above your head.
  4. Land on your feet with a slight bend/bounce in your knees.

Variations

  1. Use a barbell, instead of dumbbells. Hold the barbell in front of your thighs (palms facing your body) at arm's length and perform as described above .
  2. Perform a clean and jerk with dumbbells. Simply clean the dumbbells from your sides up to your shoulders and perform as described above.
  3. Drop down into a squat immediately after landing in the split stance.

Types

  • Force Type: N/A
  • Mechanics Type: Compound

No Reviews yet.

Equipment Needed

  • Dumbbells

Tips

  1. Keep abs tight throughout the movement.
  2. Exhale forcefully as you explode up and inhale as you bring weight back down.
  3. Use your legs to push the weight up above your head.
  4. Land on your feet with a slight bend/bounce in your knees.

Variations

  1. Use a barbell, instead of dumbbells. Hold the barbell in front of your thighs (palms facing your body) at arm's length and perform as described above .
  2. Perform a clean and jerk with dumbbells. Simply clean the dumbbells from your sides up to your shoulders and perform as described above.
  3. Drop down into a squat immediately after landing in the split stance.

Types

  • Force Type: N/A
  • Mechanics Type: Compound