Barbell Split Jerk

Video coming soon...

Exercise Profile

Barbell Split Jerk Overview

The barbell Split jerk workout primarily targets the shoulders and legs, providing an effective strength and muscle-building exercise.

During the workout, the barbell is used to perform the split jerk movement, where the lifter explosively pushes the barbell overhead while splitting their legs into a lunge position.

This exercise focuses on developing shoulder stability and leg strength, while also engaging the core and other secondary muscles for stability and balance.

Fast-track your fitness with free AI coaching!

Barbell Split Jerk Instructions

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Place the barbell on your shoulders, gripping it with your hands slightly wider than shoulder-width apart.
Bend your knees and lower your body into a partial squat, keeping your chest up and your back straight.
Quickly extend your legs and push the barbell overhead, using the momentum to split your feet into a lunge position.
Land with one foot forward and the other foot back, both knees bent at a 90-degree angle.
Push through your front foot and straighten both legs to stand up, bringing your feet back together.

Barbell Split Jerk Tips

Start with a proper setup: Position your feet shoulder-width apart, toes slightly turned out, and barbell resting on your shoulders.
Engage your shoulders: Keep your shoulders pulled back and down, creating a stable base for the barbell.
Focus on leg drive: As you dip, drive through your legs explosively, using the power from your quads and glutes to propel the barbell upwards.
Split with precision: As the barbell rises, split your feet into a lunge position, one foot forward and the other back, ensuring a wide enough stance for stability.
Lockout and stabilize: Extend your arms fully overhead, locking out your elbows, and engage your core to stabilize the weight overhead.
Practice proper footwork: Work on your footwork to ensure a smooth and efficient split, aiming for a quick recovery to bring your feet back together.