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Barbell Split Jerk

Advanced

Barbell Split Jerk

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Author

Owen Jones

Updated

17 Sep 2024

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.

Layer 1

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.