Split Jerk
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
Starting position
End position
How to Do Split Jerk
- Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.
- Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible.
- In the brief moment the feet are not actively driving against the platform, the athlete's effort to push the bar up will drive them down. The feet should be moved to a split stance, one foot forward, one foot back, with the knees partially bent. Receive the bar with the arms locked out overhead.
- Return to a standing position, bringing the feet together.
Muscles Worked
Alternatives to Split Jerk
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Split Clean
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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2
Power Jerk
An advanced compound Olympic weightlifting exercise that works the quads, using a barbell.
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3
Jerk Dip Squat
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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4
Heaving Snatch Balance
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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5
Snatch
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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6
Snatch Balance
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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7
Clean from Blocks
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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8
Hang Clean
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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9
Hang Clean - Below the Knees
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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10
Power Snatch from Blocks
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do split jerk work?
Split Jerk primarily works the quads. The glutes, hamstrings, shoulders and triceps assist as secondary muscles.
What equipment do I need for split jerk?
Split Jerk uses barbell.
Split Jerk: is it suitable for beginners?
Split Jerk is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of split jerk?
Split Clean, Power Jerk, Jerk Dip Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my split jerk reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; split jerk can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Split Jerk with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.