Barbell Split Jerk
Start with the barbell on your shoulders in a front rack position, feet hip-width apart. Slightly bend your knees and dip straight down. Explosively extend your legs and push the barbell upward, generating momentum with your legs. As the bar rises, quickly split your legs (one forward, one back) and drop under the bar, locking your arms overhead. Bring your front foot back, then your back foot forward to a stable standing position with the bar locked overhead.
strength
intermediate
barbell
delts
Muscles worked
Setup
Good to know.
What muscles does the Barbell Split Jerk work?
The Barbell Split Jerk works delts.
What equipment do you need for the Barbell Split Jerk?
You need barbell.
Is the Barbell Split Jerk good for beginners?
It sits at intermediate. Get comfortable with the basics first.
How do I add the Barbell Split Jerk to a workout?
Ask your coach in the Phorme app. It builds the sets, the reps, and the weight around what you have been lifting.
Open Phorme. Know what to do next.
Training, nutrition, recovery, and coaching. One system. One next step.