Breathing
Take a controlled breath and set your trunk before the pull, then exhale once the bar is received and you are stable. Learn deliberate bracing from a qualified coach before heavy attempts.
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The Split Jerk primarily works the quadriceps, with the glutes, hamstrings, shoulders and triceps supporting the movement. It is a olympic weightlifting movement performed with barbell.
1 / 2How to
Movement instructions
Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.
Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible.
In the brief moment the feet are not actively driving against the platform, the athlete's effort to push the bar up will drive them down. The feet should be moved to a split stance, one foot forward, one foot back, with the knees partially bent. Receive the bar with the arms locked out overhead.
Return to a standing position, bringing the feet together.
Technique guidance
Take a controlled breath and set your trunk before the pull, then exhale once the bar is received and you are stable. Learn deliberate bracing from a qualified coach before heavy attempts.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same barbell setup, range of motion and recording method when comparing Split Jerk sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Quadriceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the quadriceps using something else.
Related
Related movements
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