Barbell Split Jerk

The barbell split jerk is a technical, multi-joint, full body exercise that specifically strengthens the quads, glutes, and hamstrings along with shoulders. The exercise helps build explosive power by forcing you to quickly press a weight overhead with the assistance of your lower body, and then “catching” and holding that weight overhead.


  1. 6016_A
    Hold a barbell with an overhand grip and hands slightly wider than shoulder-width apart. The barbell should be positioned at shoulder level and in front of your body.
  2. Barbell Split Jerk
    Brace your core and slightly descend the hips down while bending your knees. Quickly accelerate your hips upward and pull the barbell overhead until your arms are completely extended. As you raise the barbell, jump your legs from under your hips and land in a staggered stance.

Trainer’s Tips

  • Keep the barbell close to your body at all times, including when you pull it overhead.
  • Use your hips to thrust and pull the weight up above your head.
  • Start light to focus on perfecting your form.