Barbell Split Jerk
- Primary muscles
- Shoulders, Quads
- Secondary muscles
- Triceps, Hamstrings
- Equipment
- Barbell
- Movement pattern
- Vertical Push
Steps
- 1 Stand with your feet shoulder-width apart, holding a barbell in a front rack position across your shoulders.
- 2 Slightly bend your knees and hips to dip your body downwards.
- 3 Explosively drive the barbell overhead while simultaneously splitting your legs into a lunge-like stance, with one foot forward and the other back.
- 4 Catch the barbell overhead with your arms locked and your body stable in the split stance.
- 5 Bring your feet back together to a standing position, keeping the barbell pressed overhead.
