Quadriceps
Split Jerk
An Olympic lift that drives a barbell from the shoulders to overhead and catches it in a split stance.
Energy burned
≈ 42 kcalFor 3 × 8–12, rest 90s · ≈ 7.3 kcal/min
Estimate range 32–53 kcal (±25 %)
Muscle mass worked31 %
Effort during a set13.6 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Take the bar from a rack at shoulder height.
- 2Stand tall with your feet hip-width apart and your elbows slightly forward.
How to perform
- 1Dip a few inches by bending your knees, keeping your torso upright.
- 2Drive up powerfully and press the bar overhead.
- 3Split your feet front and back and lock your arms.
- 4Bring your feet back in line and lower the bar.
