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Advanced
- Difficulty
- Advanced
- Movement type
- Strength
- Primary muscles
- Shoulders Glutes Quadriceps
- Secondary muscles
- Lower back Trapezius Biceps
- Equipment
- Barbell
Barbell Split Jerk
4 steps Updated 29/08/2026
Barbell Split Jerk is a free weights exercise targeting Shoulders (Deltoids), Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus using Barbell.
Step by step
How to perform it
- 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.
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Variations and related exercises
4 Corners Curtsy
Archer Step Back
Archer Stepback
Barbell Clean and Jerk
Last updated: 29/08/2026
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Barbell Split Jerk
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