---
title: "Barbell Split Jerk"
locale: en
slug: barbell-split-jerk
url: "https://hi.fitness/exercises/barbell-split-jerk"
primaryMuscle: "Front delts"
secondaryMuscles: ["Glutes","Hamstrings","Lats","Lower Back","Quads"]
equipment: ["Barbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/7bf17b2f-barbell-split-jerk.mp4"
updatedAt: 2026-09-13T18:55:02+00:00
---
# Barbell Split Jerk

## How to do it

1. 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.
2. Engage your core, dip slightly by bending your knees and hips, then explosively extend your knees and hips to drive the barbell overhead.
3. 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.
4. 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.

## Similar exercises

- [Dumbbell Push Press](https://hi.fitness/exercises/dumbbell-push-press) - Front delts · Dumbbell
- [Standing Shoulder Press Dumbbell](https://hi.fitness/exercises/standing-shoulder-press-dumbbell) - Front delts · Dumbbell
- [Smith Machine Shoulder Press](https://hi.fitness/exercises/smith-machine-shoulder-press) - Front delts · Smith machine
- [Seated Dumbbell One Arm Shoulder Press](https://hi.fitness/exercises/seated-dumbbell-one-arm-shoulder-press) - Front delts · Dumbbell
- [Standing Dumbbell Alternate Shoulder Press](https://hi.fitness/exercises/standing-dumbbell-alternate-shoulder-press) - Front delts · Dumbbell
- [Dumbbell Seated Alternate Press](https://hi.fitness/exercises/dumbbell-seated-alternate-press) - Front delts · Dumbbell
- [Dumbbell W Press](https://hi.fitness/exercises/dumbbell-w-press) - Front delts · Dumbbell
- [Dumbbell Scott Press](https://hi.fitness/exercises/dumbbell-scott-press) - Front delts · Dumbbell