Zirv Fitness
Strength exercise

Jerk (Split)

How to do it

  1. Rack the bar across the front of the shoulders with elbows lifted and feet hip-width apart.
  2. Dip straight down a short distance by bending the knees while keeping the torso upright.
  3. Drive explosively through the legs to launch the bar upward off the shoulders.
  4. Split one foot forward and one foot back as the arms punch the bar to full lockout overhead.
  5. Stabilize in the split stance with the front knee bent and back heel raised, bar balanced over the base.
  6. Step the front foot back and the back foot forward to recover a standing position before lowering the bar.

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
Primary muscles
Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight