Split Jerk
An overhead lift where the bar is driven from the shoulders and received in a lunge-like split stance with arms locked. It is the most common jerk style in competitive weightlifting.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Front Delts
- Triceps
Secondary muscles
- Side Delts
- Traps (Trapezius)
- Serratus Anterior
- Abs (Rectus Abdominis)
- Hip Flexors
- Sets
- 3–5
- Reps
- 1–3
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Hold the bar in the front rack with a full grip, feet hip-width under the hips, elbows slightly forward.
Brace and dip straight down by bending the knees a few inches, keeping the torso upright.
Drive explosively through the legs to launch the bar upward.
Push yourself under the bar, splitting one foot forward and the other back.
Receive the bar with arms locked, bar over the back of the neck, front shin vertical and back knee soft.
Recover by stepping the front foot back halfway, then the back foot forward, and lower the bar.
Breathing: Hold a braced breath through the dip, drive and catch, and exhale once the feet are recovered.
Coaching tips
Straight down, straight up
Punch and lock
Front foot, then back foot
Common mistakes
Dipping with the knees traveling far forward
Pressing the bar out slowly
Feet landing in line like a tightrope
Bar finishing in front of the head
Safety notes
Get coaching on footwork before adding load.
Push the bar forward and step back out of the split if a lift is missed.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.