How to do a Split Jerk
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 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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Alternative Exercises to Split Jerk
1. Push Jerk
47 mSCORESWAPPED 9 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.
2. Push Press
87 mSCORESWAPPED 7 TIMESPush Press is a compound explosive exercise that primarily targets the shoulders. It’s most similar to something like a Thruster, but relies much less on the lower body. This is a great exercise for practicing timing for more advanced movements like the Jerk, or simply improving strength and power in your overhead presses.
3. Split Squat
53.2 mSCORESWAPPED 6 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.
4. 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.
5. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 5 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
6. Snatch
79.9 mSCORESWAPPED 4 TIMESA technical Olympic lift that requires lifting the barbell from the ground to overhead in one swift movement. It enhances full-body strength, power, and coordination, ideal for advanced lifters focused on improving explosive movements.
7. Leg Press
99.7 mSCORESWAPPED 4 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
- Beginner
- Quads
- Leg Press
8. Clean and Jerk
74.7 mSCORESWAPPED 4 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.
9. 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.
10. Bodyweight Bulgarian Split Squat
46.9 mSCORESWAPPED 3 TIMESBodyweight Bulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power, and stability in your lower body without any additional weight.
- Intermediate
- Quads
- Flat Bench