Split Jerk: How-to, Tips & More
The Split Jerk is a advanced compound exercise for your shoulders. You do it with barbell. It is a good fit when your goal is strength.
Besides the shoulders, it also works your triceps, quads and glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Triceps
Secondary
Quads
Secondary
Glutes
Secondary
How to do the Split Jerk
- Hold the bar on your shoulders with your elbows slightly forward.
- Dip a few inches at the knees and drive up hard.
- Push the bar overhead while splitting one foot forward and one back.
- Lock out, step the front foot back, then the back foot forward.
Split Jerk tips
- Land with your weight shared evenly between both feet.
Sets and reps
Most lifters do well with 1 to 5 reps per set, and 1 to 5 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell
Type
Compound
Split Jerk alternatives
Barbell Front Raise
Shoulders
Barbell Overhead Press
Shoulders
Barbell Upright Row
Shoulders
Half Kneeling Landmine Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Arnold Press
Dumbbells
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Frequently asked questions
What muscles does the Split Jerk work?
The Split Jerk mainly works your shoulders, with help from your triceps, quads and glutes.
How many sets and reps should I do?
A good starting point is 1 to 5 reps per set, and many lifters get the best results between 1 to 5 reps. Use a weight that leaves one or two reps in reserve.
Is the Split Jerk good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Split Jerk?
You need barbell.
Add Split Jerk to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon