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Barbell Split Jerk

Learn how to properly perform the Barbell Split Jerk with this complete demonstration video.

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What is the Barbell Split Jerk?

The barbell split jerk is a complex, multi-joint exercise that primarily engages the shoulders, quadriceps, and glutes. It requires good coordination and explosive power, making it ideal for intermediate and advanced athletes. This is a variation of the classic jerk, adding elements of stability and control.

How to properly perform the Barbell Split Jerk

  1. Start by standing with your feet hip-width apart and the barbell placed across your upper chest and shoulders, hands slightly wider than shoulder-width apart.
  2. Take a step forward with one foot and a step back with the other foot, creating a split stance.
  3. Bend your knees and lower your body into a lunge position, keeping your front knee directly above your ankle.
  4. Drive through your front foot and push the barbell overhead, extending your arms fully.
  5. Simultaneously, straighten your back leg and bring your back foot forward to meet the front foot.
  6. Lower the barbell back down to the starting position in a controlled manner.
  7. Repeat on the other side, alternating legs for each repetition.

Targeted muscles and equipment

Discipline
  • Strength training
  • CrossFit
  • Weightlifting
Primary muscle
  • Full body
Mechanics type
Required equipment

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