Dumbbell Single Arm Split Jerk

Target muscles

The quads and glutes drive the dip-and-drive and absorb the split catch. The deltoid and triceps lock out the dumbbell. The trunk braces violently against the unilateral overhead load. The split landing distributes the eccentric load between the front and back legs. The grip and forearm hold the dumbbell. As a unilateral overhead lift, this is one of the most demanding for trunk control under load.

How to perform

Setup

Stand with one dumbbell at the shoulder in a front rack. The other arm extends for balance. Feet hip-width. Trunk braced.

Execution

Dip straight down — torso vertical. Reverse explosively, driving the dumbbell up. As the dumbbell launches, split the feet fore/aft — one foot stepping forward, one back — while the arm punches up to lockout. Land in a split stance with the arm fully extended overhead. Recover the feet by stepping the back foot forward to meet the front foot at center. Lower the dumbbell to the rack. Switch sides each set.

Common mistakes

• Soft lockout in the split. Lock the elbow fully overhead.
• Inconsistent split stance. Pick which foot leads and stick with it.
• Torso leaning toward the working side. Stay tall.
• Recovering the feet by stepping the wrong foot. The back foot recovers forward to meet the front foot.
• Hyperextending the lower back. Brace.

Progressions and regressions

Regress to the single-arm push jerk (quarter-squat catch, no split) until the lockout is dialed. To progress, work the squat jerk (full squat catch).

Programming notes

Advanced unilateral lift. 4 sets of 2-3 reps per side with full recovery, two times a week.