Barbell Split Jerk

Shoulders, Triceps, Quads, GlutesBarbell

An explosive multi-joint movement designed to build leg and shoulder power. It combines a strong leg drive with a rapid dip and split catch, demanding top-tier balance and core stability.

How to do it

1Rack the barbell across your front delts with elbows slightly raised and feet hip-width apart.

2Take a quick, soft dip by bending your knees while keeping your torso upright.

3Drive explosively through your legs to launch the bar up while jumping out into a split stance.

4Lock out the bar overhead with straight arms, catching the weight with both knees slightly bent.

5Step your front foot back halfway, then your back foot forward before lowering the bar to your chest.

Common mistakes

Taking a short split stance, causing loss of balance and an incomplete lockout.

Arching your lower back as you catch the weight overhead, straining your spine.

Locking out your front knee straight on the landing, taking heavy impact through the joint.

Breathing

Inhale before the dip, hold your breath through the drive and split, and exhale once locked out solid.

Make it harder or easier

To make it easier, drill the footwork and timing with an empty bar or broomstick. To make it harder, add weight while maintaining maximum speed under the bar.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.