Split jerk

The competition version of the jerk: you receive with the feet split, which lowers the catch point a lot and allows the heaviest overhead loads.

• Compound
• Barbell
• Advanced

How to do it

• Drive vertically, not forward
• Front foot flat and back foot on the toes
• Bar over midfoot, not in front of the head
• Recover the front foot first, then the back one

Sets, reps and tempo

Ranges: 3–5 explosive, clean reps · leave 3–4 RIR (quality, not failure)

Tempo: Explosive hip and knee; land or receive the load by absorbing it

Common mistakes

• A split too short to lower the catch point
• Receiving with the bar in front of the head
• Loading before the catch is stable

Muscles worked

Primary

• Anterior deltoid

Secondary

• Triceps
• Quads
• Glutes
• Core / abs

Alternatives

• Push jerk
• Standing Overhead Press
• Barbell Clean and Press