Split Jerk

Free Weights / Expert

0 ratings

Equipment Needed

  • Barbell

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 200 lb
    average weight
  • 270 lb
    best weight
  • 1
    times logged
  • #804
    popularity rank

Average Sitewide Split Jerk Weight

  • 200 lb
    average weight
  • 270 lb
    best weight
  • 1
    times logged
  • #568
    popularity rank

Average Male Split Jerk Weight

  • 0 lb
    average weight
  • 0 lb
    best weight
  • 0
    times logged
  • #1K
    popularity rank

Average Female Split Jerk Weight

How to do Split Jerk:

Muscles Worked

Details

split jerk is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the quads, glutes, hamstrings and hip flexors ...more

split jerk is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the quads, glutes, hamstrings and hip flexors.

The only split jerk equipment that you really need is the following: barbell. There are however many different split jerk variations that you can try out that may require different types of split jerk equipment or may even require no equipment at all.

Learning proper split jerk form is easy with the step by step split jerk instructions, split jerk tips, and the instructional split jerk technique video on this page. split jerk is a exercise for those with a expert level of physical fitness and exercise experience. Watch the split jerk video, learn how to do the split jerk, and then be sure and browse through the split jerk workouts on our workout plans page!

Tips

  1. Bend knees into a comfortable relaxed position and explode up focusing on pushing barbell above head and switching stance into a staggered position.
  2. Breathe. Exhaling on the way up is very important for this exercise as it will give you a tremendous boost in power.
  3. Do not let the barbell go behind head when pushing up at the top position. keep it straight above head to avoid lower back strain.

Variations

  1. Instead of returning to starting position, perform exercise by rotating staggered stance to staggered stance. Alternating leading foot each time.
  2. Immediately after switching into a staggered stance, squat down until your back knee is parallel with the floor. Return to starting position.
  3. Start with the barbell behind neck rather than in front of neck and complete movement.

Other Names

  • Rack Jerk

Types

  • Force Type: Push
  • Mechanics Type: Compound

No Reviews yet.

Equipment Needed

  • Barbell

Tips

  1. Bend knees into a comfortable relaxed position and explode up focusing on pushing barbell above head and switching stance into a staggered position.
  2. Breathe. Exhaling on the way up is very important for this exercise as it will give you a tremendous boost in power.
  3. Do not let the barbell go behind head when pushing up at the top position. keep it straight above head to avoid lower back strain.

Variations

  1. Instead of returning to starting position, perform exercise by rotating staggered stance to staggered stance. Alternating leading foot each time.
  2. Immediately after switching into a staggered stance, squat down until your back knee is parallel with the floor. Return to starting position.
  3. Start with the barbell behind neck rather than in front of neck and complete movement.

Other Names

  • Rack Jerk

Types

  • Force Type: Push
  • Mechanics Type: Compound