Legs
The main muscle group listed for this exercise.
Exercise guide
Split Jerk
Split Jerk is an intermediate-level leg exercise performed with a barbell. It also involves the glutes, shoulders, and arms.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Split Jerk also involves glutes, shoulders, arms.
Olympic weightlifting
Movement pattern: general. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Split Jerk
- Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.
- Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible.
- In the brief moment the feet are not actively driving against the platform, the athlete's effort to push the bar up will drive them down. The feet should be moved to a split stance, one foot forward, one foot back, with the knees partially bent. Receive the bar with the arms locked out overhead.
- Return to a standing position, bringing the feet together.
Variations
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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View exerciseClean
Clean is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, back, and shoulders.
View exerciseClean from Blocks
Clean from Blocks is an intermediate-level leg exercise performed with a barbell. It also involves the glutes, shoulders, and back.
View exerciseClean Pull
Clean Pull is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Split Jerk.
What muscles does Split Jerk work?
Split Jerk primarily trains the legs and also involves the glutes, shoulders, and arms.
Is Split Jerk beginner-friendly?
It is listed as intermediate.
What equipment do I need for Split Jerk?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.