Exercise Library
Olympiccompound

SPLIT JERK

Spartan Standard — 300WOD helmet mark

Dip, drive, and split the feet to receive the bar overhead. The most efficient jerk variation.

OFFICIAL 300WOD TUTORIAL

300WOD helmet mark

Official 300WOD Tutorial

Coming Soon

300WOD on YouTube

HOW TO PERFORM

  1. 1

    Barbell in the front rack position.

  2. 2

    Dip and drive explosively.

  3. 3

    Split the feet — front foot forward, rear foot back.

  4. 4

    Receive the bar overhead with arms locked.

  5. 5

    Recover by stepping the front foot back, then the rear foot forward.

  6. 6

    Stand to full extension.

THE STANDARD

Full lockout overhead. Recover to standing with feet together to complete each rep.

COACHING CUES

Dip and driveSplit and lock outRecover to standing

COMMON MISTAKES

  • Pressing out the catch.

  • Not recovering to standing.

  • Front foot not far enough forward.

SCALING / SUBSTITUTIONS

  • Push jerk.

  • Push press.

  • Reduce load significantly.

300WOD APPLICATION

The split jerk is the pinnacle overhead movement at Spartan Standard.

RELATED EXERCISES

Push Jerk
Olympic
Push Press
Olympic
Clean & Jerk
Olympic

MOVEMENT DETAILS

Movement Category
Olympic
Movement Type
compound
Equipment
BarbellRack
Primary Muscles
Anterior DeltoidsTricepsQuadricepsGlutes
Secondary Muscles
Abs / CoreTrapeziusHip Flexors
Standards
Foundation
Hoplite
Elite
Spartan
All Exercises