How to Do Barbell Split Jerk

Barbell Split Jerk is a full body exercise using barbell, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Barbell

Difficulty

Advanced

01 / Move with control

How to perform

How to do Barbell Split Jerk

  1. 01Start with the barbell in the front rack position with elbows slightly forward.
  2. 02Perform a shallow dip by bending the knees while keeping your torso vertical.
  3. 03Drive upward aggressively through the midfoot to propel the bar overhead.
  4. 04Split your feet quickly with one foot forward and one foot back as you catch the bar with locked arms.
  5. 05Recover by stepping the front foot back halfway then the back foot forward to meet it.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Split Jerk

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive the bar vertically and focus on a fast foot transition to land in a stable wide base.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Split Jerk questions

What muscles does Barbell Split Jerk work?

Barbell Split Jerk is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Barbell Split Jerk correctly?

Start with the barbell in the front rack position with elbows slightly forward. Perform a shallow dip by bending the knees while keeping your torso vertical. Drive upward aggressively through the midfoot to propel the bar overhead. Split your feet quickly with one foot forward and one foot back as you catch the bar with locked arms. Recover by stepping the front foot back halfway then the back foot forward to meet it.

What is the A90 coach tip for Barbell Split Jerk?

Drive the bar vertically and focus on a fast foot transition to land in a stable wide base.

Is Barbell Split Jerk suitable for beginners?

Barbell Split Jerk is rated advanced in the A90 Training Club catalogue.

What equipment do you need for Barbell Split Jerk?

Barbell Split Jerk uses barbell.

A90 Intelligence

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