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Last updated March 5, 2026
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full bodyshouldersQuadriceps
Split Jerk
From the front rack, dip and drive the barbell overhead while splitting your feet into a lunge stance to catch the weight.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- Medium
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsfront shoulderstriceps
Secondary
glutes (max)deep abs / coreupper trapscalves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Staggered
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Clean the barbell to your shoulders or unrack it in the front rack position.
- Stand with feet hip-width apart, elbows slightly in front of the bar.
- Take a breath and brace your core.
- Step 2Dip and Drive
- Dip straight down by bending your knees 3-4 inches, keeping your torso upright.
- Immediately reverse direction and drive explosively through your legs.
- Direct the force vertically through the barbell.
- Step 3Split and Catch
- As the bar leaves your shoulders, split your feet: one forward, one back.
- Lock your arms out overhead as you land in the split stance.
- Your front shin should be vertical, rear knee slightly bent.
- Step 4Recovery
- Step your front foot back halfway.
- Bring your rear foot forward to meet it.
- Stand tall with the bar locked out overhead, then lower under control.