Split Jerk
- Pro
- Advanced
- Functional
The split jerk starts with the bar racked at your collarbones, feet hip-width, then dips and drives it up explosively before you split your feet front and back to catch it locked out overhead. The drive trains the front delts and triceps through the press while the split loads the quads. It suits advanced lifters in a power rack for weight and reps, mainly as a main lift.
- Muscles
- Front delts, Triceps, Quads
- Equipment
- Barbell, Power rack
- Logged as
- Weight and reps
How to
- Hold the bar at your collarbones, feet hip-width.
- Dip your knees and drive the bar up explosively.
- Split your feet front and back as you punch under the bar.
- Lock out overhead, then step your feet together.
Form cues
- Keep the dip short, straight down and up.
- Stack your wrist directly over your elbow overhead.
- Keep your torso upright through the entire dip.
Common mistakes
- The dip turns into a slow squat. Keep the dip short, then drive up fast.
- The front knee shoots too far forward. Drop straight down into your split stance.
- The bar drifts forward at lockout. Punch straight up and stack the bar overhead.
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