Split Jerk

Technique

How to perform Split Jerk

1. Start standing with the bar supported on the fronts of your shoulders and your grip arranged for the jerk.
2. Brace your trunk and make a short knee dip with the torso upright and the whole feet in contact with the floor.
3. Reverse the dip and drive upward rapidly with your legs, keeping the bar path close to your head.
4. As the drive finishes, push through the arms and move one foot forward and the other back to get under the bar.
5. Receive the bar with straight elbows and both knees bent, keeping the rear heel lifted and the bar balanced over your support base.
6. Stabilize overhead before bringing the front foot partway back and the rear foot forward.
7. Finish standing with the feet aligned, then lower or reset the bar using your practiced method.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis, Anterior Deltoid.