The Split Jerk is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the quads, glutes, hamstrings and hip flexors. Mainly performed by cross-fitters and Olympic weightlifters. All you need to perform this exercise is an Olympic barbell and bumper/competition plates.
The split jerk is the most common style used by competitive weightlifters for very simple reasons—it allows relatively great receiving depth while keeping recovery from such depths relatively easy, accommodates much greater imprecision in the overhead position of the bar than the power or squat jerk, and provides greater stability in all directions than the power or squat jerk.
Here we have Zack George who is a top level CrossFit athlete who won the UK CrossFit open in 2020. And Sarah Holden who has over 189k followers on Instagram and has 10 years of coaching experience. Zack and Sarah are both Primal Strength athletes.
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