Split Jerk

What it is

This is a dynamic barbell exercise where you powerfully drive weight from your shoulders to an overhead, locked-out position. It primarily builds strength in your quadriceps, with significant engagement from your glutes, hamstrings, shoulders, and triceps. This compound movement is an intermediate-level push that demands coordination and explosive force.

Technique tips

• Dip vertically, keeping your hips directly over your feet.
• Drive powerfully through your heels to generate maximum force.
• Move your head back quickly as the bar leaves your shoulders.
• Land in a stable split stance with both knees partially bent.
• Fully lock out your arms overhead when receiving the bar.
• Bring your feet together under control after each rep.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.