Split Jerk (Dumbbell)
Press a single dumbbell from the shoulder overhead with a short dip and drive, catching it in a split stance.
- Pattern
- Press overhead
- Equipment
- Dumbbells
- Works
- Front delt, triceps, quads, glutes
- Loads
- Shoulders, elbows, wrists, hips, knees, ankles, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Landmine PressTry it if it feels okay
Angled press: the shoulder stays below overhead, the wrist stays neutral, and with no leg drive the hips and knees rest.
Elbow Front Raise (Dumbbell)
A raise's elbow stays fixed, so no elbow bend loads it.
Wrist Landmine Press
Angled press: the shoulder stays below overhead, the wrist stays neutral, and with no leg drive the hips and knees rest.
Lower back Shoulder Press (Dumbbell)
Seated and braced, so the back stays out of it.
Strict press, so the hips, knees and ankles stay out of it.
Strict press, so the hips, knees and ankles stay out of it.
When it stalls, these usually help
Direct work for your triceps, which this lift also depends on.
Direct work for your quads, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.