The sandbag split jerk is another great exercise and a similar movement as the power jerk, the difference with the split jerk is you’ll finish the exercise with one leg out in front.

Teaching Points

  1. Hold the sandbag in the racked position.
  2. Slightly dip the hips and knees, then immediately and simultaneously extend your elbows and knees creating some space between you and the bag.
  3. Now that the bag is moving upwards, quickly drop under the bag whilst exploding into the split squat position, stomp through the heel on the leading leg and shoot your arms forcefully vertically.
  4. Lock your elbows at the top whilst you’re still in the split squat position, then walk your front leg backwards until you’re standing upright.
  5. Lower the bag and activate the abdominals just before triceps reaches the rib cage on the drop.
  6. Exhale and absorb the impact when catching the sandbag back into the rack position.

Common Problems & Solutions

Error: Not generating enough power.
Correction: The split jerk is an explosive movement, stomp down hard on the leading leg to generate more force.