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Squat Jerk

Learn how to properly perform the Squat Jerk with this complete demonstration video.

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What is the Squat Jerk?

The Squat Jerk is an advanced exercise that combines the squat and the jerk to develop strength, power, and stability. This exercise primarily targets the legs, hips, shoulders, and core, while enhancing coordination and mobility. It is not recommended for beginners due to its technical complexity and the strength required to perform it correctly.

How to properly perform the Squat Jerk

  1. Place the barbell on your traps and hold it with a wide grip.
  2. Position yourself with your feet shoulder-width apart and toes slightly turned out.
  3. Perform a hip and knee flexion to descend into a squat position, keeping your back straight and chest up.
  4. From the squat position, explosively extend your hips and knees while propelling the barbell overhead.
  5. At the same time, descend into a squat position under the barbell by bending your knees and hips.
  6. When you reach the lowest point of the squat, stabilize yourself and stand up by pushing the barbell overhead.
  7. Finish in a standing position with your arms fully extended overhead.
  8. Lower the barbell back into the squat position to complete the repetition.

Targeted muscles and equipment

Primary muscle
  • Full body
Mechanics type
Required equipment
Discipline
  • Weightlifting
  • CrossFit

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Complementary exercises

Other exercises for Full body:

Hand BikeKettlebell SwingsKipping Muscle Up

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