Split jerk

A compound exercise for the front delts and triceps and quads, with help from the glutes, abs. Equipment: barbell and squat rack.

Orbit

Drag to rotate

WorksFront deltsTricepsQuadsGlutesAbs

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Bar on the front of the shoulders, feet hip-width.
Dip and drive the bar up
Split the feet front and back as you lock out

Muscles worked

Split jerk: 3D figure mid-rep with the front delts and triceps and quads highlighted

Front delts · main
Triceps · main
Quads · main
Glutes
Abs

Equipment

Barbell
Squat rack

Alternatives

Exercises that train the same main muscles. See all split jerk alternatives.

Freestanding handstandNo equipment
Push jerkBarbell and Squat rack
Wall handstand holdNo equipment
Overhead squatBarbell and Squat rack
Wall handstand push-upNo equipment
Dumbbell thrusterDumbbells

More front delts exercises

Incline barbell pressBarbell, Adjustable bench and Squat rack
Incline dumbbell pressDumbbells and Adjustable bench
Feet-up push-upPlyo box or step
Lean-forward push-upNo equipment
Standing overhead pressBarbell and Squat rack
Seated dumbbell pressDumbbells and Adjustable bench

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