Barbell Split Jerk
Gym Exercise Card
Equipment
The barbell split jerk is a dynamic exercise that focuses on developing explosive power and strength, particularly in the shoulders and legs. This move is essential for athletes looking to improve their powerlifting skills, as it trains the body to generate force quickly.
How to do it
- Set up in a standing position with feet shoulder-width apart and a barbell resting on your shoulders.
- Initiate the movement by bending slightly at the knees while keeping the torso upright.
- Explosively drive through the heels to push the barbell overhead while simultaneously splitting your legs front and back.
- Stabilize and ensure the body is aligned with the barbell before stepping back to the starting position.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Quadriceps
Secondary Trapezius Upper Fibers Triceps Brachii
Similar lifts
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.