Barbell Split Jerk Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Barbell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Back, Legs
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 6.5
- Alternate Names
- Split Jerk
Visualised Target Muscle Groups
Front
Back
How to: Barbell Split Jerk
- Start with your feet shoulder-width apart and the barbell resting on your shoulders.
- Dip slightly by bending your knees, keeping your torso upright.
- As you extend your legs, push the barbell overhead explosively.
- Split your legs into a lunge position as you drive the bar upward.
- Catch the bar with fully extended arms, stabilizing it overhead.
- Return to starting position to complete the set.
Common Mistakes
- Failing to maintain an upright torso during the lift.
- Not fully extending the arms overhead.
- Allowing knees to cave in during the dip.
Modifications
- Use lighter weights to build strength before progressing.
- Perform the exercise seated if standing is challenging.
Tips
- Keep your core tight to maintain balance during the lift.
- Ensure your feet are shoulder-width apart for stability.
- Focus on explosive movement when driving the barbell overhead.
Barbell Split Jerk Alternatives
Tags
weightlifting
strength
shoulders
explosive
advanced
upper body