Barbell split jerk

Category

Powerlifting

Difficulty

Pro

Equipment

Barbell

Primary muscles

Deltoids, Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Trapezius, Rhomboids, Erector Spinae

How to do it

1. Start in a standing position with your feet shoulder-width apart, holding the barbell at shoulder height with an overhand grip (palms facing forward), hands placed slightly wider than shoulder-width apart. Your elbows should be pointing slightly forward, and your chest should be up.
2. Engage your core, dip slightly by bending your knees and hips, then explosively extend your knees and hips to drive the barbell overhead.
3. As you drive the barbell up, quickly split your feet into a lunge position with one foot forward and the other foot back, catching the barbell overhead with your arms fully extended and your torso upright.
4. Stand up by bringing your feet back together, keeping the barbell overhead. Lower the barbell back to shoulder height with control. Repeat for the desired number of repetitions.

Form tips

• Use your legs to drive the barbell up by explosively extending your hips and knees.
• Quickly transition into the split stance to catch the barbell in a stable position.
• Maintain a neutral spine and keep your chest up throughout the movement.