Split Jerk

Equipment: Barbell Primary muscle: Anterior Category: compound Movement: push

Quads Glutes Upper Front

Split Jerk Strength Standards → Calculate Your Split Jerk 1RM →

How to Perform Split Jerk

Begin with the barbell resting on the front of your shoulders in a front rack position with your elbows slightly forward. Stand with your feet hip-width apart and brace your core. Perform a quick dip by bending your knees slightly while keeping your torso upright. Immediately drive upward explosively through your legs to propel the barbell overhead. As the bar rises, quickly split your legs into a lunge stance—one foot forward and one foot back—while locking your arms overhead. Stabilize the barbell, then bring your front foot back followed by your back foot to return to a standing position.