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Banded Split Jerk 101 Video Tutorial

Gym Main Variation Strength

0

Banded Split Jerk
Banded Split Jerk

Exercise Synopsis

Target Muscle Group

Quads

Secondary Targets

Execution

Compound

Force Type

Push (Bilateral)

Required Equipment

Barbell

Fitness Level

Intermediate

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The banded split jerk is a plyometric exercise that targets the quads. To perform the banded split jerk, you will need a resistance band and a sturdy surface to jump on, Stand with your feet shoulder-width apart and hold the band in both hands at chest height, Step forward with one leg and bend your knee to lower into a lunge, Explosively jump up and extend your legs so that you are in a split position with your back leg straight and your front leg bent, As you land, absorb the impact with your front knee and immediately jump back into the lunge position, 5 Repeat for 10-12 repetitions on each leg, The banded split jerk is a challenging exercise that can help you build strength and power in your quads. It is also a great exercise for improving your coordination and balance.

How to Perform

Soon to be added!

Tips

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How Not to Perform

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Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

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