Split Jerk

Muscles worked by the Split Jerk

Primary

Front DeltsAnterior DeltoidQuadsQuadriceps Femoris

Secondary

GlutesGluteus MaximusTrapsTrapeziusTricepsTriceps Brachii

Also called: front deltoid, anterior delt, front delt, anterior deltoid, quad, quads.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Split Jerk

1. Hold the barbell across your front rack with elbows high.
2. Dip straight down by bending your knees slightly.
3. Explosively drive the bar overhead with your legs and arms.
4. Split your feet forward and back as the bar locks out.
5. Stand up by bringing your feet back together under the bar.
6. Lower the bar and repeat.

Form tips

• Dip straight down rather than letting your torso tip forward.
• Split your feet front and back as the bar locks out.
• Bring your front foot back first when recovering.

At a glance

Split Jerk in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Double Kettlebell Split Jerk
• Push Jerk
• Air Bike
• Battle Rope Double Slam
• Battle Ropes
• Bear Crawl
• Burpees
• Clean

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "split-jerk",
  "name_en": "Split Jerk",
  "name_de": "Split-Stoßen",
  "name_es": "Jerk con Tijera",
  "description_en": "An overhead lift driving the barbell up with a leg dip and receiving it in a split stance with locked arms.",
  "description_de": "Eine Überkopfübung, bei der du die Langhantel mit einer Beinbeuge nach oben treibst und sie im Ausfallschritt mit gestreckten Armen aufnimmst.",
  "description_es": "Un levantamiento por encima de la cabeza que impulsa la barra con una flexión de piernas y la recibe en posición de tijera con los brazos bloqueados.",
  "category": "olympic",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "full_body",
  "primary_muscles": [
    "anterior_deltoid",
    "quadriceps"
  ],
  "secondary_muscles": [
    "gluteus_maximus",
    "trapezius",
    "triceps_brachii"
  ],
  "goals": [
    "power",
    "strength"
  ],
  "variation_group": "jerk",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Hold the barbell across your front rack with elbows high.",
    "Dip straight down by bending your knees slightly.",
    "Explosively drive the bar overhead with your legs and arms.",
    "Split your feet forward and back as the bar locks out.",
    "Stand up by bringing your feet back together under the bar.",
    "Lower the bar and repeat."
  ],
  "instructions_de": [
    "Halte die Langhantel im vorderen Rack mit hohen Ellbogen.",
    "Beuge die Knie leicht und gehe gerade nach unten.",
    "Treibe die Stange explosiv mit Beinen und Armen über den Kopf.",
    "Teile die Füße vor und zurück, während die Stange aussperrt.",
    "Stelle die Füße wieder zusammen unter die Stange.",
    "Senke die Stange ab und wiederhole."
  ],
  "instructions_es": [
    "Sostén la barra en el rack frontal con los codos altos.",
    "Baja recto doblando ligeramente las rodillas.",
    "Impulsa la barra por encima de la cabeza explosivamente con piernas y brazos.",
    "Abre los pies hacia adelante y hacia atrás mientras la barra se bloquea.",
    "Levántate juntando los pies bajo la barra.",
    "Baja la barra y repite."
  ],
  "tips_en": [
    "Dip straight down rather than letting your torso tip forward.",
    "Split your feet front and back as the bar locks out.",
    "Bring your front foot back first when recovering."
  ],
  "tips_de": [
    "Beuge gerade nach unten, statt den Oberkörper nach vorne kippen zu lassen.",
    "Spalte die Füße nach vorne und hinten, während die Hantel ausstreckt.",
    "Bringe beim Aufrichten zuerst den vorderen Fuß zurück."
  ],
  "tips_es": [
    "Flexiona recto hacia abajo en lugar de inclinar el torso hacia delante.",
    "Separa los pies adelante y atrás mientras la barra se bloquea.",
    "Al recuperarte, lleva primero el pie delantero hacia atrás."
  ],
  "met": 8.0,
  "images": {
    "flat": {
      "start": "images/flat/split-jerk-start.webp",
      "peak": "images/flat/split-jerk-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "split-jerk");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.