Split Jerk (Rack)

What is the Split Jerk?

The split jerk is a weightlifting exercise that involves lifting a barbell from a racked position and then throwing it overhead while split into a lunge position. It is a highly technical exercise that requires a great deal of coordination and strength, and it is typically used by advanced weightlifters as a way to increase their overhead pressing power.

The split jerk is often used in Olympic weightlifting competitions, and it is a common exercise in many weightlifting and CrossFit workouts.

To perform the split jerk, you begin by lifting the barbell of a racked position and then driving it overhead while simultaneously splitting your legs into a lunge position. The exercise is completed when you lock out your arms and hold the barbell overhead for a brief moment before lowering it back down to the racked position.