Exercise Facts
| Movement Pattern | Power, Push, Unilateral, Vertical |
|---|---|
| Muscle Group | Core, Glutes, Hamstrings, Quads, Shoulders, Triceps |
| Equipment | Barbell, Landmine |
| Environment | Gym |
| Skill Level | Advanced |
| Series | Landmine Power Series, Olympic Prep Series, Unilateral Power Series |
Overview
The Landmine Split Jerk is a powerful, athletic movement that builds full-body coordination, dynamic strength, and balance. It combines a rapid leg drive with a split-stance landing and overhead press, allowing for explosive force development through a safer, angled movement path.
To perform, set up a barbell securely in a landmine attachment or corner. Hold the end of the bar with one hand at shoulder height, standing with feet hip-width apart. Engage your core, dip slightly at the knees, and drive powerfully through your legs to propel the bar upward. As the bar travels up and forward, split your stance one leg driving forward and the other stepping back to absorb force and stabilise the lift. Lock out the pressing arm overhead with the bar angled forward, then return to a neutral standing position and repeat on the opposite side.
The Landmine Split Jerk targets the shoulders, triceps, glutes, quads, hamstrings, and core, while training timing, coordination, and unilateral balance. The landmine’s fixed arc provides a joint-friendly alternative to traditional Olympic jerks, making it suitable for athletes developing technical power or rebuilding stability.
Common faults include pressing too early, landing unevenly, or over-rotating the torso. Cue “dip straight,” “drive tall,” and “split fast, punch through.”
At Relentless Bravery Fitness, this movement symbolises precision through power explosive control from the ground up.
Program 3–4 sets of 3–5 reps per side, resting 90 seconds between sets. It can be paired with rotational or unilateral leg work to enhance transfer across hybrid performance.
Setup (Steps)
Set barbell in landmine; stand facing it; hold end at shoulder height; brace core; feet hip-width apart; posture tall.
Execution (Steps)
Dip slightly through knees; drive upward; split legs front to back as bar rises; press to full extension; recover to standing.
Coaching Cues
“Dip straight.” “Drive tall.” “Split fast, punch through.” “Land strong.”
Common Faults & Fixes
Pressing early → complete leg drive first.
Wobbly landing → shorten split or lower load.
Torso twist → square hips and shoulders.
Programming Ideas
3–4×3–5 reps per side; pair with power cleans or step-ups; use lighter load for technical refinement.
Variations
Double-arm landmine split jerk, rotational split jerk, or continuous alternating version.
Regressions
Landmine push press or split-stance landmine press.
Standards & Competition Notes
Smooth transition between dip, drive, and split; full arm extension; stable catch; controlled recovery.
Safety Notes
Avoid twisting spine; control bar path; maintain tight core during split landing.
