Barbell Split Jerk
Hold the barbell racked on your front delts with a shoulder-width grip, elbows forward and feet hip-width. Dip straight down a few inches keeping your torso vertical, then explosively drive the bar overhead through your legs. As the bar rises, split your feet front and back into a stable lunge stance while punching your arms to lock the bar out overhead. Recover by stepping the front foot back and then the rear foot forward to finish standing tall with the bar locked overhead.
How it is executed
- Hold the barbell racked on your front delts with a shoulder-width grip, elbows forward and feet hip-width.
- Dip straight down a few inches keeping your torso vertical, then explosively drive the bar overhead through your legs.
- As the bar rises, split your feet front and back into a stable lunge stance while punching your arms to lock the bar out overhead.
- Recover by stepping the front foot back and then the rear foot forward to finish standing tall with the bar locked overhead.
- Muscles worked
- Shoulders
- Primary muscle
- Front delt
- Equipment
- Barbell
- Movement pattern
- Full body
- Difficulty
- Advanced
- What it is for
- Strength · Hypertrophy
