Barbell Split Jerk
The Barbell Split Jerk is a dynamic overhead lift that develops power and coordination.
- Start with the barbell resting on your shoulders, feet shoulder-width apart.
- Dip slightly by bending your knees, then explosively extend your legs while pressing the barbell overhead.
- As you press, split your legs into a lunge position, landing with one foot forward and the other back.
- Stabilize the bar overhead, then return to the starting position.
How to perform the Barbell Split Jerk
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Split Jerk using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your hamstrings rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
Build a free routine
Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.
View staged routine (0)Related exercises
Barbell 2 3 Deadlift
The Barbell 2 3 Deadlift is a strength exercise that targets the posterior chain, including the hamstrings, glutes, a…
Barbell Alternate Biceps Curl
1. Stand up straight with your feet shoulder-width apart. 2. Hold a barbell in both hands with an underhand grip, pal…
Barbell Anderson Squat
The Barbell Anderson Squat is a variation of the squat that emphasizes strength in the starting position.Set a barbel…
Barbell Back Wide Shrug
The Barbell Back Wide Shrug targets the upper trapezius muscles to enhance shoulder strength and stability.Stand with…
Barbell Band Assisted Deadlift
Perform the barbell band assisted deadlift to enhance your deadlifting technique and strength.Set up a barbell on the…
Barbell Banded Bench Press
The barbell banded bench press enhances your bench press by adding accommodating resistance through bands.Set up a be…
Barbell Banded Bench Squat
The Barbell Banded Bench Squat combines the benefits of a squat with added resistance from bands, targeting the lower…
Barbell Banded Romanian Deadlift
The Barbell Banded Romanian Deadlift targets the hamstrings, glutes, and lower back. This exercise incorporates bands…