StrengthReps
Barbell Split Jerk
Exercise details
- Equipment
- Barbell
- Tracking
- Reps and weight
Execution
How to do it
Start in a standing position with your feet shoulder-width apart, holding the barbell at shoulder height with an overhand grip (palms facing forward), hands placed slightly wider than shoulder-width apart. Your elbows should be pointing slightly forward, and your chest should be up.
Engage your core, dip slightly by bending your knees and hips, then explosively extend your knees and hips to drive the barbell overhead.
As you drive the barbell up, quickly split your feet into a lunge position with one foot forward and the other foot back, catching the barbell overhead with your arms fully extended and your torso upright.
Stand up by bringing your feet back together, keeping the barbell overhead. Lower the barbell back to shoulder height with control. Repeat for the desired number of repetitions.
Form tips
Use your legs to drive the barbell up by explosively extending your hips and knees.
Quickly transition into the split stance to catch the barbell in a stable position.
Maintain a neutral spine and keep your chest up throughout the movement.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
- Plan - add this exercise to a workout
- Log - sets, weight and reps
- Progress - history, records and volume
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