Barbell Split Jerk
Muscle Groups: Shoulders
Barbell Split Jerk focuses on Shoulders, with Abs, Quads, Triceps, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Split Jerk with proper form and technique.
- 1
Stand with feet shoulder-width apart, holding a barbell at shoulder height with palms facing forward.
- 2
Dip slightly by bending your knees, then explosively push through your legs while pressing the barbell overhead.
- 3
Land softly in a staggered stance with one foot forward and the barbell locked out above your head, arms fully extended.
- 4
Return to the starting position by bringing the barbell back to your shoulders and resetting your feet.
Tips for Success
These tips will help you perform Barbell Split Jerk safely and effectively while maintaining proper form.
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Keep your core tight to maintain stability and avoid arching your back.
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Ensure your elbows are slightly in front of the bar during the lift for better control.
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Watch your footing; ensure your back foot is flat and not on the toes to prevent losing balance.
Secondary Muscles
While Barbell Split Jerk primarily targets Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Quads, Triceps, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Split Jerk, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Split Jerk, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
