Split Jerk

How to do it

1. Unrack the bar in the front rack, feet hip-width and trunk braced.
2. Dip the knees straight down a short distance.
3. Drive up through the legs to launch the bar off the shoulders.
4. Split the feet fast, one forward and one back, and lock the arms overhead.
5. Step the front foot back a little, then the back foot forward to stand with the bar overhead.
6. Lower the bar to the shoulders.

Tips

• Land with the front shin vertical and the back knee slightly bent.
• Keep the back heel up and the weight shared between both feet.
• Keep the feet hip-width apart sideways in the split for balance.

Common mistakes

• Landing with the feet in one line like on a tightrope.
• Making the split too short so the torso tips forward.
• Recovering with the back foot first.

Muscles worked by the Split Jerk

• Front delts Primary17%
• Quads (vastus lateralis) Primary11%
• Triceps (lateral head) Secondary10%
• Gluteus maximus Secondary9%
• Quads (vastus medialis) Secondary9%
• Upper traps Minor8%
• Side delts Secondary8%
• Triceps (long head) Secondary6%
• Calves (gastrocnemius) Minor6%
• Upper abs Stabilizer4%
• Gluteus medius Stabilizer4%
• Serratus anterior Stabilizer4%
• Spinal erectors (lower back) Stabilizer2%
• Rotator cuff Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Landing in a split. A dip and drive from the legs launches the bar from the front rack, and the arms punch it to lockout as the body drops under.

Split Jerk alternatives

Same equipment

• Power JerkBarbell

Different equipment

• Dumbbell Push PressDumbbell
• Kettlebell Push PressKettlebell

Easier

• Band Shoulder PressResistance band
• Seated Dumbbell Overhead PressDumbbell

No equipment

• Handstand Push UpBodyweight

Make it harder

• Power JerkBarbell

Similar exercises

• Push JerkBarbell
• Jerk DipBarbell
• Push PressBarbell

Frequently asked questions

What muscles does the Split Jerk work?

Mainly the front delts and quads (vastus lateralis). The triceps (lateral head), gluteus maximus, quads (vastus medialis), side delts and triceps (long head) assist.

Is the Split Jerk good for beginners?

The Split Jerk is rated intermediate. If you are new, learn the Band Shoulder Press first and build up from there.

What is a good alternative to the Split Jerk?

For example the Power Jerk, Dumbbell Push Press and Kettlebell Push Press. They train mostly the same muscles, some with different equipment.

How do you make the Split Jerk harder?

Add weight or reps, or move on to the Power Jerk.

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