Split Jerk

Skill Tree

Muscles

Technique

  1. Begin in a standing position with a Barbell racked at shoulder height, hands slightly wider than shoulder-width apart.
  2. Perform a shallow dip by bending your knees while keeping your torso upright.
  3. Explosively extend your legs and hips while pushing the weight overhead.
  4. Simultaneously split your legs, with one foot forward and the other backward, to catch the weight overhead.

Form tips

  1. Ensure proper alignment of your front knee, keeping it above your ankle, and your back knee bent underneath your hips.
  2. In the final position, support the weight overhead without arching your back.

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