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Barbell Split Jerk
Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Barbell Split Jerk is a full-body exercise that specifically targets the quadriceps, glutes, and calves. It also provides strength to the leg and core as well as develops effective mass.
Exercise Instructions
-
Step 1
Grab the bar in an overhand grip and open your arms a little wider than your shoulders. The bar should be at shoulder height and in front of the body. -
Step 2
Prepare your torso and slightly lower your hips, bending your knees. Quickly lift your hips and pull the bar over your head until your arms are fully extended. As you lift the bar, jump your feet under your hips and land in a checkered pattern.
Muscle Groups
Barbell Split Jerk targets Glutes, Hamstrings, Quads, Shoulders, Total Body as seen below.
Exercise Tips
- Prepare your torso and slightly lower your hips, bending your knees.
- Quickly lift your hips and pull the bar over your head until your arms are fully extended.
- As you lift the bar, jump your feet under your hips and land in a checkered pattern.
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