Split Jerk
10 reps
Dip, drive the bar overhead, and split your feet to catch it.
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QUADS
Split Jerk
The split jerk drives a barbell from the shoulders to overhead while you split your legs into a lunge to catch it. That stance gives you a stable, deep receiving position for heavy loads. It builds explosive leg drive, overhead strength, and the coordination to lock out big weights fast.
How to do it
- 1
Set the bar just below shoulder height and grip it shoulder-width with both palms over.
- 2
Duck under and rack it on your shoulders, unrack, and step back with feet shoulder-width, toes slightly out.
- 3
Dip a quarter of the way down, then explosively extend your legs and arms to punch the bar overhead as you jump into a split stance, one foot forward and one back.
- 4
Catch the bar locked out with it stacked over your ears, then recover and return it to the shoulders.