Strength

Barbell Split Jerk

The Barbell Split Jerk is an explosive workout that targets your shoulders, legs, and core, enhancing body strength and flexibility. It involves hoisting a barbell overhead, splitting your legs in a lunge, and improving weightlifting techniques.
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Barbell Split Jerk instructions
Step-by-step instructions
1
Stand tall with the barbell resting on your collarbones and shoulders, your hands slightly wider than your shoulders.
2
Dip down, bending at your knees while keeping your chest upright and your back straight.
3
Explode upwards quickly, pressing the barbell overhead while simultaneously splitting your feet apart, one foot forward and one foot back.
4
Recover your feet back to hip-width distance as you stabilize the bar overhead.
5
Lower the barbell back down to your shoulders in a controlled manner and repeat for the set number of reps.
Stand tall with the barbell resting on your collarbones and shoulders, your hands slightly wider than your shoulders.
Dip down, bending at your knees while keeping your chest upright and your back straight.
Explode upwards quickly, pressing the barbell overhead while simultaneously splitting your feet apart, one foot forward and one foot back.
Recover your feet back to hip-width distance as you stabilize the bar overhead.
Lower the barbell back down to your shoulders in a controlled manner and repeat for the set number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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