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Barbell Split Jerk
Explosive Olympic lift driving a barbell from front rack to overhead lockout via a quick dip, leg extension, and split stance catch, targeting quads, glutes, and shoulders for power and full-body strength.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
5/5 •
Primary Muscle Groups
Quads, Glutes, Shoulders, Triceps
Secondary Muscles
Traps, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis
Glutes
8/10Glute Max
Shoulders
8/10Anterior Delts, Medial Delts
Triceps
8/10Lateral Head
Hamstrings
6/10Biceps Femoris
Calves
6/10Gastrocnemius
Lower Back
6/10Erector Spinae
Traps
5/10Upper Traps
Abs
5/10Rectus Abdominis
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
180-300 seconds • Longer for heavy singles
How to Perform
Unrack the barbell from a squat rack to rest on your collarbones in front rack position. Stand with feet hip-width apart, elbows high, core braced, and bar over midfoot.
- Bend knees slightly in a quick dip while keeping torso vertical.
- Explosively extend hips, knees, and ankles to drive bar upward.
- Punch arms to lock bar overhead while splitting feet forward and back.
- Land with front shin vertical, back heel up, and weight balanced.
- Recover by stepping front foot back halfway, then back foot forward to stand.
- Lower bar to rack position or floor controlled.
Coaching Tips
Form Cues
- Elbows high in rack
- Dip vertical, no lean
- Drive through heels
- Split feet aggressively
- Lock arms fully
- Head through arms
Breathing
Inhale deeply and brace core before dip; exhale forcefully during drive and after lockout.
Tempo
1-0-1
Range of Motion
Dip to 10% body height with knees forward; full triple extension in drive; arms locked overhead with bar over midfoot in split stance.
Safety
Safety Notes
- Avoid if acute shoulder or wrist issues
- Use bumper plates for dropping
- Master push press first
- Ensure stable rack position
- Brace core tightly
- Start with light weights
Spotting
Spot from behind during drive and catch for heavy sets; use safety pins in rack for solo lifts.
Common Mistakes
- Leaning forward in dip
- Arm-dominant drive
- Uneven split stance
- Incomplete lockout
- Rushing recovery
When to Avoid
- Shoulder impingement
- Wrist instability
- Lower back strain
Flexibility Needed
- Shoulder flexion to 170°
- Ankle dorsiflexion for split
- Wrist extension for rack
Build Up First
- Proficiency in push press
- Mastery of overhead lockout
- Lunge stance stability
Also known as
Split Jerk, Olympic Split Jerk, Barbell Jerk
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