Split Jerk is a weightlifting movement on Fiz. Dip, drive and drop into a split stance to lock the bar out overhead. Also known as sj. Primary muscles: shoulders, triceps, quads. Scored by reps + weight.
Split Jerk
also sj
Dip, drive and drop into a split stance to lock the bar out overhead
Category
Weightlifting loaded barbell and dumbbell work
Logged as
RepsWeight / kg the fields Fiz records for this movement
Primary muscles
shoulderstricepsquads
Secondary
glutescoretrapshamstrings
Scaling ladder
1 harder, 1 easier
Split JerkWorks shoulders, triceps, quads
Push JerkDip, drive and re-dip under the bar to lock it out overhead
Frequently asked
6 answersWhat muscles does the Split Jerk work?
Split Jerk primarily works shoulders, triceps, quads, with secondary engagement of glutes, core, traps, hamstrings.
How do you do a Split Jerk?
Dip, drive and drop into a split stance to lock the bar out overhead.
How is the Split Jerk scored?
On Fiz, Split Jerk is tracked by reps + weight. Log your reps, weight, distance, or time and build a movement history that powers leaderboards and PRs.
What's an easier alternative to the Split Jerk?
Easier scaling options include Push Jerk. Each is a standalone movement in the Fiz glossary you can swap into any workout.
What's a harder progression from the Split Jerk?
Progress to Clean & Jerk when Split Jerk feels light.
What else is the Split Jerk called?
Split Jerk is also written sj. Fiz resolves all of those spellings to the same movement, so a workout written either way logs to the same history.