What muscles does the Barbell Split Jerk work?

The Barbell Split Jerk mainly works the front delts, triceps and quads.

How many sets and reps of the Barbell Split Jerk?

3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes. Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.

What can I do instead of the Barbell Split Jerk?

Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.

Barbell Split Jerk

Dip and drive the bar overhead while splitting the feet front and back to catch it locked out, then recover.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Front delts, Triceps, Quads
Equipment: Barbell
Movement: Olympic lifting

Sets and reps

3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes.
Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the front delts, for when the barbell is taken or you want a change.

Questions

What muscles does the Barbell Split Jerk work?: The Barbell Split Jerk mainly works the front delts, triceps and quads.
What equipment do you need for the Barbell Split Jerk?: A barbell.
How many sets and reps of the Barbell Split Jerk?: 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes. Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
What can I do instead of the Barbell Split Jerk?: Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.

Program it for your clients

Coaches add the Barbell Split Jerk to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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