Split Jerk (Barbell)
From a barbell at the shoulders, dip and drive, then split the feet front and back to catch it overhead. Also called Split Jerk and Jerk.
- Pattern
- Press overhead
- Equipment
- Barbell
- Works
- Front delt, triceps, quads, glutes
- Loads
- Shoulders, elbows, wrists, hips, knees, ankles, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Landmine PressTry it if it feels okay
Angled press: the shoulder stays below overhead, the wrist stays neutral, and with no leg drive the hips and knees rest.
Elbow Front Raise (Dumbbell)
A raise's elbow stays fixed, so no elbow bend loads it.
Wrist Landmine Press
Angled press: the shoulder stays below overhead, the wrist stays neutral, and with no leg drive the hips and knees rest.
Lower back Shoulder Press (Dumbbell)
Seated and braced, so the back stays out of it.
No dip or split catch, so the hips, knees and ankles stay out of it.
No dip or split catch, so the hips, knees and ankles stay out of it.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.