Split Jerk

Split Jerk

The split jerk is an explosive weight training exercise that can help develop power in both the shoulders and lower body. This exercise is most commonly performed with a barbell but can also be done with dumbbells.

Instructions

How to perform a Split Jerk:

Stand with your feet hip width apart. Position the weight at the top of your chest, held with an overhand grip.
  • Stand with your feet hip width apart. Position the weight at the top of your chest, held with an overhand grip.

    Stand with your feet hip width apart. Position the weight at the top of your chest, held with an overhand grip.

  • Keeping weight on your heels, bend your knees slightly. Make sure you keep your chest up and do not dip it forward. Extend your knees and hips to drive yourself upwards quickly. As you do, extend your arms over your head.

    Keeping weight on your heels, bend your knees slightly. Make sure you keep your chest up and do not dip it forward. Extend your knees and hips to drive yourself upwards quickly. As you do, extend your arms over your head.

  • While the bar has upward momentum, drop your body down and get under the bar so that the weight is caught above your head. At the same time, move one of your feet forward and the other backward. You may also raise your back foot so that it is resting on your toes.Your head should be forward of the bar.

    While the bar has upward momentum, drop your body down and get under the bar so that the weight is caught above your head. At the same time, move one of your feet forward and the other backward. You may also raise your back foot so that it is resting on your toes.Your head should be forward of the bar.

  • Push up with both legs and position your feet side by side, bringing your front foot back part way and then bringing your rear foot forward.

    Push up with both legs and position your feet side by side, bringing your front foot back part way and then bringing your rear foot forward.


 Questions

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