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
Weightliftingloaded barbell and dumbbell work
Logged as
Reps, Weight (kg)
Primary muscles
Shoulders, triceps, quads
Secondary
Glutes, core, traps, hamstrings
How to do a split jerk
4 steps- Dip and drive as in any jerk.
- As the bar leaves the shoulders, split your feet front and back and drop under it.
- Receive with the arms locked, the front shin vertical and the back knee soft.
- Recover the front foot first, then the back, finishing with the feet in line.
What counts as a rep
Movement standard- The bar finishes locked out overhead with the athlete standing, feet in line and under control.
- The recovery order is not judged, but the finish position is.
Common faults
2 faults
A short split, which does not lower the body enough to receive the bar.
FixGet aggressive with the front foot. A shallow split is the same as not getting under the bar at all.
The front knee travels past the toes and the back leg stays straight.
FixLand with the front shin vertical and the back knee bent. That is the position that holds weight.
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 and drive as in any jerk. As the bar leaves the shoulders, split your feet front and back and drop under it. Receive with the arms locked, the front shin vertical and the back knee soft. Recover the front foot first, then the back, finishing with the feet in line.
What counts as a rep on the Split Jerk?
The bar finishes locked out overhead with the athlete standing, feet in line and under control. The recovery order is not judged, but the finish position is.
What's an easier alternative to the Split Jerk?
Scale it to Push Jerk.
What's a harder progression from the Split Jerk?
Progress to Clean & Jerk once the Split Jerk is comfortable.
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.