Squat Jerk

Technique

How to perform Squat Jerk

1. Begin upright with the bar supported across the fronts of your shoulders and your feet in your normal jerk stance.
2. Brace the torso and make a short, balanced knee dip with pressure through the whole foot.
3. Reverse the dip and drive through the legs to accelerate the bar upward.
4. As the bar leaves your shoulders, push yourself underneath it and receive it with straight elbows in a full overhead squat.
5. Keep the feet in place or move them into your established squat stance as you receive the bar, keeping it balanced over your base of support.
6. Stabilize the overhead position before extending the hips and knees to stand.
7. Finish balanced with the bar controlled overhead, then return it to the floor using your practiced weightlifting reset.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Anterior Deltoid.