Barbell Split Jerk
Explosive power & coordination! Master the Barbell Split Jerk for total-body strength & athleticism. Follow our guide for proper technique!
The Barbell Split Jerk is a compound exercise that mainly works the quads and back, with help from the traps and triceps. You'll need: barbell or weight plates.
Required Equipment
Barbell Split Jerk Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Barbell Split Jerk Variations and Alternatives
How to do the Barbell Split Jerk
Rest the barbell across your front shoulders with a comfortable grip and your elbows pointing forward.
Dip down slightly by bending your knees while keeping your torso upright and chest proud.
Drive upward explosively through your legs to propel the barbell overhead.
Quickly split your feet apart into a lunge stance with one foot forward and one foot back to catch the weight.
Lock your arms out completely overhead and stabilize your core in the split position.
Step your front foot back and your back foot forward to return to a standing position with the bar.
Barbell Split Jerk FAQs
What muscles does the Barbell Split Jerk work?
The Barbell Split Jerk mainly works the quads and back, with help from the traps and triceps. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Barbell Split Jerk?
Barbell or weight plates.
Is the Barbell Split Jerk a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Split Jerk go on?
It belongs on push day in a push/pull/legs routine.
What are some Barbell Split Jerk variations and alternatives?
Similar exercises include the Barbell Clean & Jerk, Split Jerk, Barbell Snatch and Split Clean.
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