Exercise guide · Olympic Lifts

Barbell Split Jerk

The split jerk drives a barbell from the front rack to overhead while the feet split front to back. Training it separately isolates the dip, leg drive, overhead lockout, and recovery used in the clean and jerk.

Targets: Quads
Equipment: Barbell
Type: Compound

Step by step

How to do the Barbell Split Jerk

Stand with the bar securely on the shoulders, feet about hip-width apart, and elbows slightly in front of the bar.
Brace and dip straight down a few inches by bending the knees and hips with the torso upright.
Drive forcefully through the legs to accelerate the bar upward.
Split the feet front to back as you move under the bar and lock both arms overhead.
Stabilize, step the front foot back and rear foot forward to parallel, then lower the bar safely.

Form cues

Dip straight down
Drive with the legs
Split under the bar
Recover under control

Common mistakes

Leaning forward in the dip
Pressing the bar slowly instead of moving under it
Landing with an excessively narrow split
Recovering before the bar is stable

Muscles worked

Primary

Quads

Secondary

Glutes, Front delts and Triceps

Safety: Practice footwork and safe overhead release with an empty bar first. Use bumper plates, a clear platform, and never attempt to save a missed lift that is falling behind you.

Alternatives

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