This exercise involves an extended stance position to further challenge your core, namely your lateral subsystem. This is a group of muscles composed of your gluteus medius, adductors, quadratus lumborum (QL), and tensor fasciae latae (TFL). They're charged with aiding in the transfer of force and stabilizing the lumbo pelvic hip complex.

If you have an interest in performing weightlifting movements like the split jerk, this is an awesome regression to build head-to-toe stability and balance along with strong, muscular shoulders.

You'll need a wide stance with these. Brace your abs hard and control the movement. You'll need to go light. Try 3-4 sets of 8-12 reps, focusing on slow tempo and control rather than setting strength PRs.

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