Barbell Split Jerk

Note: This is just a visual reference — it may vary depending on your setup.

Strength Full Body

Full Body

Muscle Activation

Calves · Front Deltoid · Hamstring · Quadricep · Side Deltoid · Tricep

80%

Back

20%

Equipment

Barbell Weight Plate

Setup / Starting Position

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Hold a barbell with an overhand grip (palms facing up), hands positioned slightly wider than shoulder-width apart.
Rest the barbell on your upper chest, with your elbows bent and pointing forward.

Exercise Position

Lower your body into a quarter squat position, keeping your chest up and back straight.
Drive through your legs explosively, extending your hips, knees, and ankles to propel the barbell overhead.

Form & Performance

Split your legs into a staggered stance, with one foot forward and the other foot back.
Drop your body underneath the barbell, bringing it to a stable overhead position.