Zirv Fitness
Strength exercise

Barbell Split Jerk

How to do it

  1. Start with the bar resting across your front shoulders in a front rack position, elbows lifted and feet about hip-width apart.
  2. Brace your core and dip straight down a few inches by bending your knees while keeping your torso upright.
  3. Drive explosively upward through your legs, extending your hips and knees to launch the bar off your shoulders.
  4. Punch your arms straight overhead as you split your feet, sliding one foot forward and the other back to catch the bar in a lunge-like split stance.
  5. Stabilize in the split with your front shin vertical and your core braced, then step your front foot back to stand tall with the bar locked out.
  6. Exhale as you drive and split, keeping the bar traveling in a straight vertical line over your shoulders throughout the catch.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight