video phone beyonce mp3 OneResult.com - Barbell Split Jerks

What You'll Need
You'll be needing a squat rack, barbell, and all the plates you can handle for this one.

Why You Should Be Doing This Exercise
Looking to improve overall body strength? Like increasing your core strength without doing "8 minute abs?" You came to the right place.

Start
Set the barbell, which will preferably have plates on it, on a squat rack. Get under the bar so that its resting on your shoulders while you're gripping it with your palms facing away from you. Remove the bar from the rack with your elbows close to your side and get ready to shine.

Middle
1. After taking a couple of steps back and separating your feet to shoulder length, do a quarter squat and fire the bar to the ceiling until your arms are extended.
2. At this point you should simultaneously extend your hips, knees and ankles in order to create momentum as you push the weights toward the sky. Here's the kicker: as that weight moves upward, your momentum should cause you to jump at the same time, at which point you'll separate your feet so that one is in front of the other (sort of like a lunge) before bringing your feet back to the starting foot position (in line with one another).

Finish
Once your favorite pair of kicks have been re-united, lower the bar back to your shoulders and the starting position. From here feel free to give it another go or return the weight back to its home... the squat rack.

Key Don'ts
Going slowly only helped the tortoise. In this exercise you'd be better off emulating the hare: explosive for a short period of time. Sometimes, the best way to train your body to be strong is to behave strongly. Now's a good time to apply this theory.

video phone beyonce mp3 OneResult.com - Barbell Split Jerks
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