Split Jerk Basics June 5, 2026 The split jerk is one of the Olympic lifts and one of the best ways to build power, timing, and coordination. Start with the bar in the front rack position. Feet are a little wider than hip width. Dip straight down about a quarter of a front squat. Drive up hard, then split your feet into a lunge position while punching the bar overhead. Recover by bringing the front foot back first, then the back foot forward. That keeps you standing the bar up instead of chasing it forward. Do: 2–6 sets 1–3 reps Great for building athleticism, coordination, patience, and overhead confidence. Train what carries over. Bluegrass Barbell Move Better. Lift Better. Filed under #OlympicLifts
The split jerk is one of the Olympic lifts and one of the best ways to build power, timing, and coordination.
Start with the bar in the front rack position.
Feet are a little wider than hip width.
Dip straight down about a quarter of a front squat.
Drive up hard, then split your feet into a lunge position while punching the bar overhead.
Recover by bringing the front foot back first, then the back foot forward.
That keeps you standing the bar up instead of chasing it forward.
Do:
Great for building athleticism, coordination, patience, and overhead confidence.
Train what carries over.
Bluegrass Barbell
Move Better. Lift Better.