ShouldersAdvanced
Split Jerk
An overhead lift where the bar is driven from the shoulders and received in a lunge-like split stance with arms locked. It is the most common jerk style in competitive weightlifting.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Front Delts
- Triceps
Secondary muscles
- Side Delts
- Traps (Trapezius)
- Serratus Anterior
- Abs (Rectus Abdominis)
- Hip Flexors
- Sets
- 3–5
- Reps
- 1–3
- Rest
- 120–180s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.