What muscles does the Split Jerk work?

Mainly the front delts and quads. It also works the abs, glutes, traps and triceps.

What equipment do you need for the Split Jerk?

It uses a barbell. Without it, the Anti-Gravity Press and the Arnold Press train the same muscles the same way.

GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Overhead Press.

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An explosive overhead lift where a shallow dip and leg drive send the bar up and the feet split to catch it.

Rack the bar across the front of your shoulders with a pronated grip just outside shoulder width.
Stand tall with your feet hip to shoulder width and your elbows under or slightly ahead of the bar.
Dip by bending the hips and knees no deeper than a quarter squat, keeping the torso vertical.
Reverse instantly and extend the hips, knees, and ankles to drive the bar off your shoulders.
Split one foot forward and one back as you punch under the bar and lock the elbows out.
Recover by stepping the front foot back, then the rear foot forward, and stabilize the bar overhead.

Dipping too deep, which turns the jerk into a slow press and kills the bar speed.
Pushing the hips backward in the dip, so the bar rolls forward off the shoulders.
Pressing the bar out with the arms instead of receiving it with locked elbows.
Catching with the head behind the bar, which leaves the load in front of the shoulders.

What muscles does the Split Jerk work?: Mainly the front delts and quads. It also works the abs, glutes, traps and triceps.
What equipment do you need for the Split Jerk?: It uses a barbell. Without it, the Anti-Gravity Press and the Arnold Press train the same muscles the same way.
Is the Split Jerk good for beginners?: GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Overhead Press.