How to Do Split Jerk: Muscles Worked & Proper Form

Muscles Worked in the Split Jerk

Primary muscles worked:

• Front Deltoid

Secondary muscles worked:

• Quads
• Glutes
• Adductors
• Lower Back
• Trapezius
• Triceps
• Lateral Deltoid

How to Split Jerk

1. Get into the starting position by cleaning the bar or lifting it out from a rack. Grip the bar slightly wider than shoulder-width apart, and let it rest on the front of your shoulders.
2. Hold your breath and brace your core slightly.
3. Slightly bend your knees, and then forcefully extend them to push the bar up.
4. Duck under the bar and catch it on straight arms, with your legs in a lunge position.
5. First take a step back with your front foot and then step forward with your back foot, until you’re standing with your feet side by side again, while controlling the bar on straight arms above your head.
6. Lower the bar in front of you, with control.

Commentary

The split jerk is a variant of jerk that differs from the squat jerk and power jerk in that you receive the bar in a lunge position.

The split jerk is the most commonly used form of jerk in weightlifting competitions. This is probably because the split jerk makes it easier to receive the bar in a deep position, while at the same time giving you a wide base and thereby more stability.