Split Jerk

How to do the Split Jerk

1. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.
2. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible.
3. In the brief moment the feet are not actively driving against the platform, the athlete"s effort to push the bar up will drive them down. The feet should be moved to a split stance, one foot forward, one foot back, with the knees partially bent. Receive the bar with the arms locked out overhead.
4. Return to a standing position, bringing the feet together.

Muscles worked

Role	Muscles
Primary	quads
Secondary	glutes, hamstrings, shoulders, triceps
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Star Jump Bodyweight Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Bodyweight Squat Bodyweight Bodyweight Walking Lunge Bodyweight Double Leg Butt Kick Bodyweight

Easier than the Split Jerk

Same movement pattern, lower entry difficulty — work up from here.

Goblet Squat beginner · Kettlebell Sled Push beginner · Other Equipment Star Jump beginner · Bodyweight

Harder than the Split Jerk

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Speed Squats expert · Barbell

Common questions

What muscles does the Split Jerk work?

The Split Jerk primarily works the quads, with the glutes, hamstrings, shoulders, and triceps as secondary movers. Heaving Snatch Balance, Overhead Squat, and Power Jerk train the same muscle, across 9 equipment types.

What equipment do you need for the Split Jerk?

A Barbell. Without a barbell, Star Jump, Alternate Leg Diagonal Bound, and Bench Jump train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Split Jerk suitable for beginners?

It is rated intermediate. Start with Goblet Squat, Sled Push, and Star Jump and work up.

Where should the Split Jerk go in a workout?

Early — the Split Jerk is compound, working 5 muscle groups, so run it first or second while you are fresh.

Similar exercises

Heaving Snatch Balance Barbell Overhead Squat Barbell Power Jerk Barbell Snatch Balance Barbell Squat Jerk Barbell Frankenstein Squat Barbell