{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Split Jerk",
      "kind": "common"
    },
    {
      "text": "Jerk",
      "kind": "common"
    },
    {
      "text": "Jerk OL",
      "kind": "abbreviation"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "gastrocnemius",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "abduction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "olympic-weightlifting",
      "power",
      "strength"
    ],
    "movement_patterns": [
      "olympic-lift",
      "vertical-push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "ballistic",
      "dynamic"
    ],
    "level": "advanced"
  },
  "equipment": {
    "optional": [
      "squat-rack",
      "power-rack"
    ],
    "required": [
      [
        "barbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1445"
  },
  "id": "oec:barbell-split-jerk",
  "instructions": {
    "setup": [
      "Support the barbell across the front of your shoulders in the front rack position with a full or relaxed grip slightly wider than shoulder width.",
      "Stand tall with feet hip-width apart, chest lifted, elbows slightly in front of the bar, and eyes looking straight ahead."
    ],
    "steps": [
      "Dip smoothly by bending at the knees and hips, keeping your torso completely vertical.",
      "Drive aggressively through your mid-foot and heels to accelerate the barbell vertically off your shoulders.",
      "As the bar elevates, punch under the weight and split your feet rapidly, landing with the front foot forward and the back foot back with heel elevated.",
      "Receive the barbell overhead with fully locked-out elbows, head pushed slightly through the window of your arms.",
      "Recover by stepping the front foot halfway back first, then bringing the back foot forward to return to a parallel stance under full control."
    ],
    "breathing": "Take a deep breath and brace your core before the dip, hold throughout the dip, drive, and catch, and exhale once stabilized in the split or after recovery.",
    "cues": [
      "Dip straight down like sliding down a wall",
      "Drive hard through the floor",
      "Punch the ceiling and drop under fast",
      "Front foot steps back first"
    ],
    "common_faults": [
      {
        "fault": "Leaning forward during the dip, shifting the drive path in front of the body.",
        "correction": "Keep your torso perfectly upright and sit straight down between your knees during the dip."
      },
      {
        "fault": "Soft or unlocked elbows upon catching the bar overhead.",
        "correction": "Aggressively punch up against the bar and secure a solid bone-on-bone lockout as your feet make contact."
      },
      {
        "fault": "Narrow split landing resembling a tightrope, resulting in loss of balance.",
        "correction": "Maintain your hip-width lateral spacing when your feet split forward and backward."
      }
    ],
    "safety": {
      "precautions": [
        "Perform on a dedicated lifting platform with bumper plates.",
        "Practice dumping the barbell forward and stepping backward safely if the lift is missed."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Barbell Split Jerk",
  "previous_ids": [
    "oec:jerk-ol"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Jerk OL",
        "url": "https://wger.de/en/exercise/1445/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "M9"
      }
    ]
  },
  "relations": [
    {
      "type": "part-of",
      "target": "oec:barbell-clean-and-jerk"
    },
    {
      "type": "progression-of",
      "target": "oec:barbell-push-press"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "load_position": "front-rack",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An explosive Olympic weightlifting movement where a barbell is driven overhead from the front rack and caught in a split stance."
}