Split Jerk

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Equipment & Set Up

  • Rack
  • Barbell (BB)
  • Rack hooks at chest height

Primary Muscles Involved

  • Biceps femoris
  • Gluteus maximus
  • Rectus femoris
  • Trapezius
  • Gastrocnemius
  • Deltoids

Starting Position

  • Assume a slightly wider than shoulder width grip, the bar will rest on the shoulders, behind head. Elbows down, chest up. Hands close but comfortable.
  • Set your core-brace the abdominals, retract scapula, and inhale.
  • Feet are hip width. Toes straight ahead.
  • For safety, perform this movement with two spotters, one positioned at each end of the bar

Movement Execution

  • Dip
    1. Quickly flex the hip, knee and ankle keeping hips directly underneath the BB. Chest is upright.
  • Drive
    1. Drive through middle of foot, explosively pushing the hips vertically. Extending at the hip, knee and ankle, exhaling during extension.
  • Drop
    1. As BB travels vertically, quickly drop directly under the bar.
  • Overhead Catch Position
    1. Catch the BB over COG with arms fully extended. Flexed at the hip, knee and ankle. Feet shoulder width and head neutral.
    2. With BB stable overhead, athlete extends knees and returns the feet to hip width.
    3. In a controlled manner, athlete brings BB to the shoulders.
  • Spotters
    1. When BB is stable over head, spotters guide BB safely back to the shoulders.

Safety & Spotting Techniques

  • Lifting area clearly marked, free of equipment and tripping hazards.
  • Two spotters will be used, with one positioned on each side of the athlete. If the athlete mishandles overhead catch position, spotters are there to grab the BB and assist in returning it to the start position. The spotters will also assist in lowering the weight between repetitions

Common Errors & Corrections

  • Not catching the bar over COG
    1. Emphasize getting the head through the BB and over COG.

Progressions and Variations

  • Variations: Front Jerk, Split Jerk.