Split Jerk | Gymacetamol

Muscles Worked

Primary

Shoulders

Secondary

TricepsQuadricepsGlutes

Quick Cues

1

Dip and drive with your legs

2

Jerk the bar overhead

3

Split your feet

4

Lock out and stabilize

Equipment Needed

Barbell

Start with the barbell in the front rack position on your shoulders.
Stand with feet hip-width apart and take a deep breath.
Dip by bending your knees slightly.
Drive up explosively through your legs.
As the bar launches off your shoulders, split your feet: front foot forward, back foot behind.
Catch the bar overhead with fully locked arms in the split stance.
Recover by stepping your front foot back, then your back foot forward to stand tall.
Lower the bar to your shoulders.
Repeat for the desired number of repetitions.

Common Mistakes

Not locking out the bar overhead

Letting the bar drift forward

Not splitting the feet evenly

Pro Tips

Split your feet quickly and land in a stable staggered stance

Drive the bar up and slightly back so it finishes over your midfoot

Recover by stepping the front foot back first, then the rear foot forward

Your Progress

Variations

Push Jerk

Squat Jerk

Power Jerk