Split Jerk Strength Standards for Men and Women

Discover how your Split Jerk performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Split Jerk Strength Level

Calculate Your Split Jerk Strength

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Split Jerk Weight Standards

Compare your Split Jerk performance to these weight standards and see where you stand.

LevelWeight
Beginner116 lbs
Novice159 lbs
Intermediate214 lbs
Advanced276 lbs
Elite343 lbs

Split Jerk Bodyweight Ratio Standards

See how your Split Jerk strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.25
Advanced1.50
Elite2.00
LevelBodyweight Ratio
Beginner0.50
Novice0.65
Intermediate0.90
Advanced1.15
Elite1.40

Split Jerk Standards by Bodyweight

Find the Split Jerk strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs69 lbs99 lbs137 lbs182 lbs231 lbs
120 lbs77 lbs110 lbs150 lbs197 lbs247 lbs
130 lbs86 lbs120 lbs162 lbs210 lbs263 lbs
140 lbs94 lbs130 lbs173 lbs223 lbs277 lbs
150 lbs102 lbs139 lbs184 lbs236 lbs291 lbs
160 lbs110 lbs148 lbs195 lbs248 lbs305 lbs
170 lbs118 lbs157 lbs205 lbs259 lbs318 lbs
180 lbs125 lbs166 lbs215 lbs271 lbs330 lbs
190 lbs132 lbs174 lbs225 lbs281 lbs342 lbs
200 lbs139 lbs182 lbs234 lbs292 lbs354 lbs
210 lbs146 lbs190 lbs243 lbs302 lbs365 lbs
220 lbs153 lbs198 lbs252 lbs312 lbs375 lbs
230 lbs160 lbs206 lbs260 lbs321 lbs386 lbs
240 lbs166 lbs213 lbs269 lbs331 lbs396 lbs
250 lbs173 lbs220 lbs277 lbs340 lbs406 lbs
260 lbs179 lbs227 lbs285 lbs349 lbs416 lbs
270 lbs185 lbs234 lbs292 lbs357 lbs425 lbs
280 lbs191 lbs241 lbs300 lbs365 lbs434 lbs
290 lbs197 lbs248 lbs307 lbs374 lbs443 lbs
300 lbs202 lbs254 lbs314 lbs382 lbs452 lbs
310 lbs208 lbs260 lbs322 lbs389 lbs460 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs58 lbs79 lbs106 lbs136 lbs169 lbs
100 lbs62 lbs84 lbs112 lbs143 lbs176 lbs
110 lbs66 lbs89 lbs117 lbs149 lbs183 lbs
120 lbs70 lbs94 lbs122 lbs155 lbs190 lbs
130 lbs74 lbs98 lbs127 lbs161 lbs196 lbs
140 lbs77 lbs102 lbs132 lbs166 lbs202 lbs
150 lbs81 lbs106 lbs136 lbs171 lbs207 lbs
160 lbs84 lbs109 lbs140 lbs175 lbs213 lbs
170 lbs87 lbs113 lbs144 lbs180 lbs218 lbs
180 lbs90 lbs116 lbs148 lbs184 lbs222 lbs
190 lbs92 lbs119 lbs152 lbs188 lbs227 lbs
200 lbs95 lbs123 lbs155 lbs192 lbs231 lbs
210 lbs98 lbs126 lbs159 lbs196 lbs235 lbs
220 lbs100 lbs128 lbs162 lbs199 lbs239 lbs
230 lbs103 lbs131 lbs165 lbs203 lbs243 lbs
240 lbs105 lbs134 lbs168 lbs206 lbs247 lbs
250 lbs107 lbs136 lbs171 lbs210 lbs250 lbs
260 lbs110 lbs139 lbs174 lbs213 lbs254 lbs

Split Jerk Standards by Age

Discover how Split Jerk strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1599 lbs137 lbs183 lbs236 lbs293 lbs
20113 lbs156 lbs208 lbs269 lbs334 lbs
25116 lbs159 lbs214 lbs276 lbs343 lbs
30116 lbs159 lbs214 lbs276 lbs343 lbs
35116 lbs159 lbs214 lbs276 lbs343 lbs
40116 lbs159 lbs214 lbs276 lbs343 lbs
45110 lbs152 lbs203 lbs262 lbs325 lbs
50104 lbs143 lbs191 lbs246 lbs306 lbs
5596 lbs133 lbs177 lbs228 lbs283 lbs
6089 lbs122 lbs162 lbs209 lbs259 lbs
6581 lbs111 lbs147 lbs189 lbs235 lbs
7073 lbs100 lbs133 lbs171 lbs212 lbs
7566 lbs90 lbs120 lbs153 lbs190 lbs
8060 lbs81 lbs108 lbs138 lbs171 lbs
8554 lbs74 lbs97 lbs124 lbs154 lbs
9050 lbs67 lbs88 lbs113 lbs139 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1566 lbs88 lbs115 lbs145 lbs178 lbs
2075 lbs100 lbs130 lbs165 lbs203 lbs
2577 lbs102 lbs134 lbs169 lbs208 lbs
3077 lbs102 lbs134 lbs169 lbs208 lbs
3577 lbs102 lbs134 lbs169 lbs208 lbs
4077 lbs102 lbs134 lbs169 lbs208 lbs
4573 lbs97 lbs127 lbs161 lbs197 lbs
5069 lbs92 lbs120 lbs152 lbs186 lbs
5564 lbs85 lbs111 lbs141 lbs172 lbs
6059 lbs79 lbs102 lbs129 lbs158 lbs
6554 lbs72 lbs93 lbs117 lbs143 lbs
7049 lbs65 lbs84 lbs106 lbs129 lbs
7545 lbs59 lbs76 lbs96 lbs116 lbs
8041 lbs53 lbs69 lbs86 lbs105 lbs
8537 lbs49 lbs62 lbs78 lbs95 lbs
9034 lbs45 lbs57 lbs71 lbs86 lbs

Split Jerk Overview

A dynamic Olympic lift designed to develop explosive power, strength, and coordination by lifting a barbell overhead in a split-legged stance.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Split Jerk

  1. Start with your feet hip-width apart and the barbell resting on your shoulders, gripping it slightly wider than shoulder-width.
  2. Engage your core and take a deep breath, then dip your knees slightly to prepare for the lift.
  3. Explosively extend your knees and hips to drive the barbell upward, simultaneously splitting your legs into a lunge position (one foot forward and one foot back).
  4. Catch the barbell overhead with arms fully extended and stabilize your body.
  5. Bring your feet back together under the barbell in a controlled manner to complete the lift.
  6. Lower the barbell back to your shoulders safely and prepare for the next repetition.

Want to perfect your form? Check out our detailed guide on Split Jerk for proper technique and tips.

Pro Tips for Split Jerk

  • Maintain a strong core to stabilize the lift.
  • Ensure your front knee is directly above your ankle in the lunge position.
  • Practice footwork to ensure a quick and stable split stance.
  • Avoid pressing the barbell; focus on driving through your legs.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Split Jerk?

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