Which muscles does the split jerk work?

The split jerk mainly works your shoulders and quadriceps. It also involves your triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the split jerk in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Split Jerk: how to do it and muscles worked

The split jerk mainly works your shoulders and quadriceps, with help from your triceps. You need a barbell.

Muscles worked

Main

Helping

Triceps

How to do the split jerk

1
Start with the bar on your front shoulders, hands just outside shoulder width, feet hip-width apart, chest tall and elbows slightly forward.
2
Dip a few inches straight down, drive up hard, then split your feet, one forward and one back, as you push under the bar and lock your arms overhead.
3
Step your front foot back first, then your rear foot, to bring your feet in line. Lower the bar with control to your shoulders. Brace and breathe in each rep.

Form tip: Land with a short, stable split, front shin vertical, and arms locked. Alternate your lead leg over sets.

Common questions

Which muscles does the split jerk work?: The split jerk mainly works your shoulders and quadriceps. It also involves your triceps.
What equipment do I need for the split jerk?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the split jerk in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.