Liftsmith

Split jerk alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the split jerk, best matches first.

  1. Freestanding handstandTrains the front delts and triceps, same movement, no equipment.
  2. Push jerkTrains the front delts and triceps, same movement.
  3. Wall handstand holdTrains the front delts and triceps, same movement, no equipment.
  4. Overhead squatTrains the quads and front delts.
  5. Wall handstand push-upTrains the front delts and triceps, same movement, no equipment.
  6. Dumbbell thrusterTrains the quads and front delts, needs dumbbells.
  7. Half-kneeling kettlebell pressTrains the front delts, same movement, needs kettlebells.
  8. Kettlebell thrusterTrains the quads and front delts, needs kettlebells.
  9. Wall ballTrains the quads and front delts, needs medicine ball.
  10. Clean and jerkTrains the quads and front delts, needs barbell.
  11. Half-kneeling landmine pressTrains the front delts, same movement, needs barbell.
  12. Kettlebell side-bend pressTrains the front delts, same movement, needs kettlebells.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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