Target Muscles
| Basic Muscle Groups |
|---|
| Quadriceps (Main Target) |
| Upper-back |
| Shoulders |
| Triceps |
| Glutes |
| Lower-back |
| Advanced Muscle Groups |
|---|
| Trapezius (Main Target) |
| Latissimus-dorsi |
| Erector-spinae |
| Front-deltoid |
| Side-deltoid |
| Rear-deltoid |
Difficulty
Steps
Start with the barbell on your shoulders, hands slightly wider than shoulder-width apart, palms facing forward.
Bend at the knees and hips to lower into a partial squat.
In one explosive motion, drive through your legs and extend your arms to press the barbell overhead.
As the barbell reaches full extension overhead, split your legs, with one foot forward and the other foot back.
Lock out your arms and legs, then return to the starting position by bringing your feet back together.
Benefits
The barbell split jerk is an advanced Olympic weightlifting movement that targets the quadriceps, shoulders, triceps, glutes, and lower back. It enhances total body power, strength, and coordination.
Equipments
