NOW Fitness · Exercise library
Split Jerk
- Main muscle
- Front Delts
- Muscle group
- Shoulders
- Equipment
- Barbell
How to do it
- 1Hold the bar racked on your front shoulders, feet hip-width apart.
- 2Dip your knees slightly, then drive up explosively.
- 3Split your feet front and back as you punch the bar overhead.
- 4Catch the bar with arms locked out and legs split.
- 5Step back to standing to finish the lift.
Coaching cues
- Dip and drive
- Split feet under the bar
- Lock out overhead
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