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.
- 2 Ensure your hands are gripping the barbell slightly wider than your shoulders.
- 3 Dip your body by slightly bending your knees and hips.
- 4 Explosively drive the barbell overhead while simultaneously splitting your legs into a lunge-like stance.
- 5 Extend your arms fully to lock out the barbell overhead, landing in a stable split stance with one foot forward and the other back.
- 6 Bring your front foot back to meet your rear foot, then bring your rear foot forward to stand tall, keeping the barbell overhead.
- 7 Lower the barbell back to the front rack position to complete the repetition.
