Split Jerk
A intermediate olympic weightlifting exercise for the quads, done with a barbell.
How to do the Split Jerk
- 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.
- 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.
- 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.
- Return to a standing position, bringing the feet together.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Split Jerk
Clean from BlocksBarbell · Intermediate
Clean PullBarbell · Intermediate
Frankenstein SquatBarbell · Intermediate
Hang CleanBarbell · Intermediate
Hang Clean - Below the KneesBarbell · Intermediate
Heaving Snatch BalanceBarbell · Intermediate
Jerk Dip SquatBarbell · Intermediate
Olympic SquatBarbell · Intermediate
Questions
What muscles does the Split Jerk work?
Mainly the quads, with the glutes, hamstrings, shoulders and triceps helping.
Is the Split Jerk good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Split Jerk?
Good alternatives that train the quads: Clean from Blocks, Clean Pull, Frankenstein Squat or Hang Clean.
How many sets and reps of the Split Jerk should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).