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Exercise guide
Split Jerk
An overhead lift driving the barbell up with a leg dip and receiving it in a split stance with locked arms.
What this exercise works
- Muscles
- anterior deltoid · quadriceps · gluteus maximus · trapezius · triceps brachii
- Goals
- power · strength
- Equipment
- Barbell
- Category
- Olympic weightlifting
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Hold the barbell across your front rack with elbows high.
- Dip straight down by bending your knees slightly.
- Explosively drive the bar overhead with your legs and arms.
- Split your feet forward and back as the bar locks out.
- Stand up by bringing your feet back together under the bar.
- Lower the bar and repeat.
Technique cues and common mistakes
- Dip straight down rather than letting your torso tip forward.
- Split your feet front and back as the bar locks out.
- Bring your front foot back first when recovering.