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Exercise handout — move better, feel better.

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Barbell Split Jump

AdvancedStrengthTier T4

A barbell rests across your upper back, gripped wide. You lower into a lunge, push off hard enough to leave the floor, and land in the lunge again.

Targets: Knee

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lunge with a barbell across your upper back and your back straight.
  • Keep the barbell across your upper back with a wide grip, even in the air, and keep the same foot forward each time.
  1. A woman in three-quarter front view in a lunge with her right foot forward and a barbell across her upper back, both hands gripping the bar wide.

    Step 1 of 3

    Rest the barbell across your upper back with a wide grip, then lower into a lunge with your back straight and both knees bent.

  2. The same woman in the air in three-quarter front view, both feet off the floor in the same split with the right foot forward and the barbell still across her upper back.

    Step 2 of 3

    Push quickly through the balls of your feet with enough force to lift yourself off the ground, keeping the bar on your back.

  3. A woman in three-quarter front view in a lunge with her right foot forward and a barbell across her upper back, both hands gripping the bar wide.

    Step 3 of 3

    Rest the barbell across your upper back with a wide grip, then lower into a lunge with your back straight and both knees bent.

Safety Information

Use a bar you can control through a fast push-off and a steady landing. Ask a qualified professional about a rack, a spotter and how to get the bar onto your back and off it. Land softly with the knees bent to absorb the impact and keep the bar steady on your back, and jump on a firm, level, non-slip floor with clear space around you and overhead. If you have a diagnosed knee, hip, ankle or back condition, or you feel sharp or worsening pain in a joint or the lower back while lunging, jumping or landing, ask a physical therapist or physician before doing this exercise. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.