Split Jerk
The Split Jerk primarily works the Anterior Deltoid, Rectus Femoris, Triceps (Long Head), with secondary activation of the Gluteus Maximus, Lateral Deltoid, Vastus Lateralis and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a barbell compound exercise at advanced difficulty.
From the shoulders, split your legs and drive a barbell overhead in one motion.
| Equipment | Barbell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Rectus Femoris, Triceps (Long Head) |
| Secondary | Gluteus Maximus, Lateral Deltoid, Vastus Lateralis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Vastus Lateralis (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Stand or sit with upright posture. Grasp barbell with overhand grip, hands shoulder-width apart. Execution: Press weight overhead until arms are fully extended. Lower weight back to shoulder level under control. Repeat. Comments: This is an advanced exercise. Ensure proper form before adding load.
Alternative Exercises
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