The squat jerk is a highly technical lift that demands precision and strength.
Instructions
- Start with the bar racked on your shoulders and your feet hip-width apart.
- Dip slightly by bending your knees, then drive upward forcefully to lift the bar overhead.
- As the bar rises, quickly drop into a full squat and catch the bar with arms locked out.
- Stand up from the squat with control to complete the lift.
Related Muscle Groups
- Quads
See exercises for Quads · Learn about the Quads - Calves (secondary)
See exercises for Calves · Learn about the Calves - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders - Triceps (secondary)
See exercises for Triceps · Learn about the Triceps