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Dumbbell Split Jerk

With the feet about hip width and two dumbbells held on the shoulders with the elbows to the front and down, dip at the knees and drive up with the legs to accelerate the dumbbell upward. As you finish driving the legs, move the feet quickly into a long lunge stance and punch up on the dumbbell to push you down into a split stance with the weight locked out overhead.


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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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