Exercise library · Shoulders
Barbell Split Jerk
The Barbell Split Jerk is a barbell exercise that targets the shoulders, with the triceps assisting. Follow the 7 steps below and watch the demo to check your form.
Step by step
- Start with the barbell in the front rack position.
- Dip by bending your knees slightly while keeping your torso vertical.
- Drive the bar upward explosively using your legs.
- Split your legs front and back as you catch the bar overhead.
- Lock your elbows and stabilize the bar overhead.
- Bring your feet back to a neutral stance.
- Lower the bar slowly and repeat.
Related exercises
One of 800 exercises in Bravel
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