Split jerks are an amazing Olympic exercise that adds slabs of muscles to your legs, shoulders, traps, and arms. Although you can do them in a power rack with a barbell, use kettlebells instead to reduce the stress on your shoulders.
Start with the kettlebells in the rack position: kettlebells at your chest with the kettlebell on the outside of your arms and your hands underneath your chin. Keep your wrists flat, chest up, shoulders pulled back, and armpits crushed.
Quickly squat down a few inches and then explode upward, driving the weights overhead, while jumping and landing in a split-stance. Land at the same time you lock out your arms.