Split Jerk
Trains the full body. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Split Jerk
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a full body exercise that is, there are 12 on the Full Body page.
Technique
How to do the Split Jerk
- Start in a standing position with your feet shoulder-width apart, holding the barbell at shoulder height with an overhand grip (palms facing forward), hands placed slightly wider than shoulder-width apart. Your elbows should be pointing slightly forward, and your chest should be up.
- Engage your core, dip slightly by bending your knees and hips, then explosively extend your knees and hips to drive the barbell overhead.
- As you drive the barbell up, quickly split your feet into a lunge position with one foot forward and the other foot back, catching the barbell overhead with your arms fully extended and your torso upright.
- Stand up by bringing your feet back together, keeping the barbell overhead. Lower the barbell back to shoulder height with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Use your legs to drive the barbell up by explosively extending your hips and knees.
- Quickly transition into the split stance to catch the barbell in a stable position.
- Maintain a neutral spine and keep your chest up throughout the movement.
Substitutes
Swap Split Jerk for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Split Jerk for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.