How to do the Split Jerk, step by step
- Rest the bar on the front of your shoulders, feet hip-width.
- Take a short, straight dip.
- Drive your legs explosively and send the bar up.
- Jump into a split, front shin vertical, back knee slightly bent.
- Catch the bar overhead with locked arms.
- Recover by stepping your front foot back first, then your back foot forward, and stand tall.
Common mistakes and how to fix them
- Feet on one lineland with your feet hip-width apart side to side for stability
- Back leg locked straightbend the back knee slightly, weight on the ball of your foot
- Front knee way past your toesshorter step forward, longer step back
How to scale the Split Jerk
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Push Jerk
- Practice the split position with an empty bar
- Dumbbell Split Jerk
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.