Split Jerk
Full bodyOlympic liftsIntermediateBarbell
An overhead lift driving the barbell up with a leg dip and receiving it in a split stance with locked arms.
How to do it
- Hold the barbell across your front rack with elbows high.
- Dip straight down by bending your knees slightly.
- Explosively drive the bar overhead with your legs and arms.
- Split your feet forward and back as the bar locks out.
- Stand up by bringing your feet back together under the bar.
- Lower the bar and repeat.
Tips
- Dip straight down rather than letting your torso tip forward.
- Split your feet front and back as the bar locks out.
- Bring your front foot back first when recovering.
Muscles
Primary: Front deltoid, Quadriceps
Secondary: Glutes (max), Traps, Triceps
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