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Split Jerk

Split Jerk is an intermediate compound barbell olympic weightlifting that mainly works your quads, with help from your glutes, hamstrings, shoulders and triceps.

💪 Quads🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Split Jerk: starting position
Starting position
Split Jerk: end position
End position

How to do the split jerk

  1. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.
  2. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible.
  3. In the brief moment the feet are not actively driving against the platform, the athlete's effort to push the bar up will drive them down. The feet should be moved to a split stance, one foot forward, one foot back, with the knees partially bent. Receive the bar with the arms locked out overhead.
  4. Return to a standing position, bringing the feet together.

Muscles worked

Primary: QuadsSecondary: GlutesSecondary: HamstringsSecondary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Split Jerk alternatives

Exercises that train the same main muscle.

SnatchBarbell · IntermediateClean PullBarbell · IntermediateFrankenstein SquatBarbell · IntermediateHang CleanBarbell · IntermediateOlympic SquatBarbell · IntermediateSnatch BalanceBarbell · Intermediate

FAQ

What muscles does the split jerk work?

It mainly works your quads; your glutes, hamstrings, shoulders and triceps assist.

How many sets and reps of split jerk should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the split jerk good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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