10 Best Split Jerk Alternatives for When You Can't Jerk

Ranked Split Jerk Alternatives

10 substitutes, ranked by how closely each one matches the Split Jerk on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Power Jerk

   99% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   Pick this when you want an easier version that still works the quads.

   How to perform this exercise

   1. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
   2. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
   3. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a slightly wider stance, with the knees partially bent.
   4. Receive the bar with the arms locked out overhead.
   5. Return to a standing position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: overhead jerk, the same as the Split Jerk
   • Primary muscle: quads, the same as the Split Jerk
   • Equipment: free weights, the same as the Split Jerk
   • Body position: standing, the same as the Split Jerk
2. 

   2. Heaving Snatch Balance

   88% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   It uses the same equipment and still works the quads.

   How to perform this exercise

   1. This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
   2. Begin by dipping with the knees slightly, and popping back up to briefly unload the bar. Drive yourself underneath the bar, elevating it overhead as you descend into a full squat.
   3. Return to a standing position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, the same as the Split Jerk
   • Equipment: free weights, the same as the Split Jerk
   • Body position: standing, the same as the Split Jerk
3. 

   3. Snatch Balance

   83% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.
   2. Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position.
   3. Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
   4. Continue to descend to full depth, and return to a standing position. Carefully lower the weight.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, the same as the Split Jerk
   • Equipment: free weights, the same as the Split Jerk
   • Body position: standing, the same as the Split Jerk
4. Play demonstration

   4. Barbell Clean And Press

   81% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   It still works the quads, through a different movement.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and the barbell on the floor in front of you.
   2. Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
   3. Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body.
   4. As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest.
   5. As the barbell reaches chest height, quickly drop under it and catch it at shoulder level, with your elbows pointing forward and your palms facing up.
   6. From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up.
   7. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, the same as the Split Jerk
   • Equipment: free weights, the same as the Split Jerk
5. Play demonstration

   5. Barbell Skier

   72% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the delts rather than the quads.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
   3. Simultaneously lift the barbell up towards your shoulders while jumping slightly off the ground.
   4. As you reach the top of the movement, quickly reverse the motion and lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, not quads
   • Equipment: free weights, the same as the Split Jerk
   • Body position: standing, the same as the Split Jerk
   • Balance: easier to stay steady on than the Split Jerk
6. Play demonstration

   6. Barbell One Arm Snatch

   71% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing slightly outwards.
   2. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
   3. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
   4. Explosively extend your hips, knees, and ankles, driving the barbell upwards.
   5. As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body.
   6. Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow.
   7. Lower the barbell back down to the starting position in a controlled manner.
   8. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: delts, not quads
   • Equipment: free weights, the same as the Split Jerk
   • Body position: standing, the same as the Split Jerk
7. 

   7. Hang Clean

   69% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
   2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
   3. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, the same as the Split Jerk
   • Equipment: free weights, the same as the Split Jerk
   • Body position: standing, the same as the Split Jerk
8. 

   8. Hang Clean - Below The Knees

   68% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
   2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out.
   3. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
   4. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, the same as the Split Jerk
   • Equipment: free weights, the same as the Split Jerk
   • Body position: standing, the same as the Split Jerk
   • Balance: easier to stay steady on than the Split Jerk
9. Play demonstration

   9. Barbell Standing Bradford Press

   68% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the barbell in front of your shoulders with an overhand grip.
   2. Press the barbell overhead, fully extending your arms.
   3. Lower the barbell back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: delts, not quads
   • Equipment: free weights, the same as the Split Jerk
   • Body position: standing, the same as the Split Jerk
   • Balance: easier to stay steady on than the Split Jerk
10. 

    10. Push Press

    67% match

    • Delts
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: delts, not quads
    • Equipment: free weights, the same as the Split Jerk
    • Body position: standing, the same as the Split Jerk
    • Balance: easier to stay steady on than the Split Jerk