Split Jerk

  1. Start with the barbell resting on your shoulders, hands slightly wider than shoulder-width apart.
  2. Bend your knees and lower your body into a partial squat, keeping your back straight and core engaged.
  3. Drive through your legs and explosively push the barbell overhead, extending your arms fully.
  4. As the barbell reaches its peak, quickly split your legs, with one foot moving forward and the other moving backward into a high lunge position.
  5. Stabilize your body and hold the split position for a moment.
  6. Stand back up by bringing your front and back feet back to the position where they started.
  7. Lower the barbell back to your shoulders and repeat the movement for the desired number of repetitions.

Primary Muscles

  • Shoulder - Front

Secondary Muscles

  • Glute
  • Lower Back
  • Quad
  • Shoulder - Side
  • Thigh - Inner
  • Trap
  • Tricep

Results

Looking for your exercise history?
Log in or register to see your personalized results.
Date Reps Resis. RPE

Do These Exercise Details Look Right To You?

I need your help! This exercise database's accuracy and your training experience improve with community feedback.

  • Are the steps unclear?
  • Should we list different muscles?

No account required; just click the button and fill out your suggestion.

Suggest an Update