How to do a Split Jerk
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Split Jerk
Target muscles worked
Instructions for Proper Form
Enhances explosive leg power and overhead strength by splitting the legs into a lunge position while jerking the barbell overhead. This exercise improves stability, coordination, and lifting efficiency.
- Rack the barbell to just below shoulder height and grab ahold of it with a double overhand grip shoulder-width apart.
- Dip underneath the bar to rest it on top of your shoulders before unracking it and stepping back. Place your feet shoulder-width apart slightly angled out.
- Drop into a quarter before explosively extending your legs and arms to raise the barbell overhead and jumping into a split stance with one foot forward and foot back.
- The barbell should be in alignment with your ears before you return it back to the starting position.
Weight & 1 Rep Max Calculator
Average Split Jerk standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps45lbs1 Rep Max55lbs
- intermediate8reps55lbs70lbs
- advanced8reps70lbs90lbs
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Alternatives & Variations to Split Jerk
1. Clean and Jerk
74.7 mSCORESWAPPED 11 TIMESA dynamic Olympic weightlifting movement that combines a clean, to bring the barbell from the ground to the shoulders, with a jerk, to press the bar overhead. This exercise develops explosive power, full-body strength, and coordination, making it essential for athletes looking to improve performance in power and strength sports.
2. Dumbbell Step Up
84.4 mSCORESWAPPED 5 TIMESDumbbell Step Up is a weighted variation of the more standard Step Up. Similar to other Step Ups, this compound exercise primarily targets your quadriceps. By holding dumbbells you can add more resistance to this exercise without limiting your range of motion.
3. Push Jerk
47 mSCORESWAPPED 5 TIMESImproves explosive power and shoulder strength by driving the barbell overhead with a slight knee bend and straightening the legs to complete the lift. This exercise enhances overhead lifting technique and full-body coordination.
4. Overhead Squat
80.3 mSCORESWAPPED 4 TIMESStrengthens the legs, core, and shoulders by squatting with the barbell held overhead. This exercise challenges balance and mobility, improving overall body strength and stability.
5. Split Squat
53.2 mSCORESWAPPED 4 TIMESStrengthens the legs and improves balance by isolating one leg at a time. Performed by stepping one leg forward and lowering the body until the back knee nearly touches the ground, it aids in developing unilateral leg strength and stability.
6. Hang Power Clean
88.9 mSCORESWAPPED 4 TIMESHang Power Clean is a variation on the Clean. Similar to the Clean, this compound explosive movement targets a wide range of muscle groups. The difference between a Hang Clean and a standard Clean is the starting position. By beginning from a hang position instead of the floor, this can be an easier variation for anyone struggling with the initial pull from the floor, or for someone looking to improve aspects of their Clean after the initial pull.
7. Overhead Barbell Lunge
69 mSCORESWAPPED 3 TIMESHolding the barbell overhead during lunges adds a significant stability challenge, engaging the shoulders, core, and hips, in addition to the primary leg muscles. This full-body exercise enhances posture, core strength, and lower body power, offering a comprehensive workout that improves functional fitness.
8. Dumbbell Hang Power Clean
72.9 mSCORESWAPPED 3 TIMESThis exercise targets explosive lifting capabilities, focusing on the traps, shoulders, and legs from the hang position. It enhances power and coordination, with the hang start position emphasizing the second pull phase of the clean.
9. Back Squat
99.3 mSCORESWAPPED 3 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
10. Leg Extension
99.4 mSCORESWAPPED 3 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.