Eagle
Fitness
Split Jerk (Barbell)
The split jerk is an advanced Olympic lift that targets the shoulders, legs, and core. After lifting the barbell to shoulder level, the lifter explosively drives it overhead while splitting the legs into a lunge position, improving power, coordination, and stability.
Primary Muscle Group
Type of Weight
Whole Body
Barbell
1. Setup: Stand with your feet hip-width apart, with a barbell on the ground in front of you.
2. Grip: Bend at the hips and knees to grasp the barbell with an overhand grip, hands just outside your shoulders.
3. Starting Position: Engage your core, keep your back straight, and your chest up. Lift the bar to shoulder height in a front rack position.
4. Execution: Dip slightly by bending your knees, then explosively extend your legs and drive the bar overhead while splitting your legs into a lunge position.
5. Return: Bring your feet together to stand up straight with the barbell fully extended overhead. Lower the bar back to the starting position. Repeat for the desired number of reps.
Diagram of the muscles activated:
