Split Jerk

shoulders, triceps, quads, glutes, coreBarbell

The split jerk builds power in your shoulders, legs, and core. It demands coordination, speed, and rock-solid balance to lock out heavy weight overhead.

How to do it

1Stand tall with the bar resting across your collarbones and front delts, elbows pointing slightly forward.

2Take a quick, shallow dip by flexing your knees, keeping your torso upright and heels glued to the floor.

3Drive hard through your heels to launch the bar upward, violently splitting your feet into a lunge position underneath it.

4Catch and lock out the bar over your head with arms straight, front knee bent, and back heel up.

5Recover by stepping your front foot back halfway first, then bringing your back foot forward to finish.

Common mistakes

Leaning forward during the dip, shifting weight off-center and straining the lower back.

Failing to fully lock out your elbows overhead, risking a dropped lift or shoulder injury.

Splitting your feet on a narrow tightrope, destroying your lateral stability.

Breathing

Take a deep breath before you dip and hold it through the overhead drive. Exhale once you fully lock out the weight overhead.

Make it harder or easier

To scale down, practice the footwork timing with an empty bar or PVC pipe.

To scale up, increase the load or add a pause at the bottom of the dip.

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.