> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Split Jerk
> Novice · Explosive · Bilateral. Strength
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Explosive |
| **Symmetry** | Bilateral |
| **Athlete** | Brian |
| **Video length** | 12 s |
## Technique
1. Begin in a standing position with a Barbell racked at shoulder height, hands slightly wider than shoulder-width apart.
2. Perform a shallow dip by bending your knees while keeping your torso upright.
3. Explosively extend your legs and hips while pushing the weight overhead.
4. Simultaneously split your legs, with one foot forward and the other backward, to catch the weight overhead.
## Form tips
* Ensure proper alignment of your front knee, keeping it above your ankle, and your back knee bent underneath your hips.
* In the final position, support the weight overhead without arching your back.
**Logging:** Total weight used.
## Muscles
Strength
- Back
- Serratus anterior
- Shoulders
- Triceps
* Lower trapezius
* Serratus anterior
* Anterior deltoid
* Middle deltoid
* Triceps brachii (long head)
* Triceps brachii (medial head)
* Triceps brachii (lateral head)
* Upper trapezius
* Levator scapulae
## Equipment
## Appears in
Novice
Intermediate
Intermediate
Intermediate
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/split-jerk-e0l5). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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