Send the bar overhead by splitting your feet. The strongest way to jerk big.
Punch yourself down into the split fast, the bar barely moves, you move under it.
The Split Jerk is a Shoulders-first movement, with Quads, Shoulders, Triceps, Core working as the supporting cast. Track it consistently and you'll see exactly how it feeds your shoulders volume for the week.
The Split Jerk primarily works the Shoulders with Quads, Shoulders, Triceps, Core assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
