The split jerk is an advanced overhead lifting exercise that combines a powerful leg drive with a fast split stance catch underneath the barbell.
It develops explosive power, overhead stability, coordination and full-body strength.
The exercise primarily targets the shoulders, triceps and upper back, while also heavily involving the glutes, quadriceps, hamstrings and trunk for force production and absorption.
Stand with your feet hip to shoulder-width apart, holding the barbell across the front of your shoulders.
Keep your chest lifted, elbows slightly forward, and core engaged.
Perform a shallow dip by bending your knees slightly while keeping your torso upright.
Drive powerfully through your legs to accelerate the bar upward.
As the bar rises, quickly split your legs into a lunge stance while pulling yourself under the bar.
Catch the bar overhead with your elbows straight, front foot flat, and back heel lifted.
Maintain an upright torso and stable overhead position.
Recover by bringing the front foot back halfway, then step the back foot forward to return to standing.
Lower the bar carefully back to the front of your shoulders.
Complete repetitions as prescribed by your physiotherapist.
