Split Jerk
Muscle Groups: Shoulders
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 Split Jerk with proper form and technique.
- 1
Stand with your feet shoulder-width apart and hold a barbell at shoulder height with your palms facing forward.
- 2
Bend your knees slightly and lower your hips into a quarter squat, then explosively push through your legs while pressing the barbell overhead and locking your elbows.
- 3
As you stand up, split your feet into a lunge position, with one foot forward and the other foot back to stabilize your body under the bar overhead.
- 4
Finish the movement with your arms extended above your head, feet in a stable lunge position, and core engaged.
Tips for Success
These tips will help you perform Split Jerk safely and effectively while maintaining proper form.
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Keep your core tight to protect your lower back during the lift.
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Avoid leaning too far forward when pressing the bar; maintain a neutral spine throughout the movement.
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Ensure your feet land shoulder-width apart to support your balance when splitting into the lunge.
Secondary Muscles
While 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 Split Jerk, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as 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.
