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Shoulders · Barbell
Barbell Split Jerk
Barbell Split Jerk is an advanced compound strength exercise that works the delts (shoulders), with the hamstrings, upper back and lower back assisting. It needs a barbell. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Shoulders · Deltoids
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Upper Back · Trapezius, Rhomboids
- Lower Back · Erector Spinae
How to do Barbell Split Jerk
- Start in a standing position with your feet shoulder-width apart, holding the barbell at shoulder height with an overhand grip (palms facing forward), hands placed slightly wider than shoulder-width apart. Your elbows should be pointing slightly forward, and your chest should be up.
- Engage your core, dip slightly by bending your knees and hips, then explosively extend your knees and hips to drive the barbell overhead.
- As you drive the barbell up, quickly split your feet into a lunge position with one foot forward and the other foot back, catching the barbell overhead with your arms fully extended and your torso upright.
- Stand up by bringing your feet back together, keeping the barbell overhead. Lower the barbell back to shoulder height with control. Repeat for the desired number of repetitions.
Form tips
- Use your legs to drive the barbell up by explosively extending your hips and knees.
- Quickly transition into the split stance to catch the barbell in a stable position.
- Maintain a neutral spine and keep your chest up throughout the movement.
Barbell Split Jerk alternatives
More delts exercises
Barbell Split Jerk FAQ
What muscles does Barbell Split Jerk work?
Barbell Split Jerk mainly works the delts in the shoulders (Deltoids, Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings, upper back and lower back work as secondary muscles.
What equipment do you need for Barbell Split Jerk?
You need a barbell.
How many sets and reps of Barbell Split Jerk should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Split Jerk good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Barbell Split Jerk burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Split Jerk?
Other exercises for the delts include Suspension Trainer With Grips Split Fly, Ez Bar Seated Close Grip Shoulder Press, Dumbbell Incline Hammer Shoulder Press and Iso Lateral Shoulder Press Single Arm.
For developers
Use Barbell Split Jerk in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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