Exercises / Upper legs / Squat Jerk
Squat Jerk
Squat Jerk: step-by-step technique, the muscles it works and a demo clip. Equipment: barbell. Level: expert.
- Equipmentbarbell
- Levelexpert
- Forcepush
- Typecompound
- Body partupper legs
- Primary muscles
- quads, glutes
- Secondary muscles
- hamstrings, calves, core
How to do it
- Start with the barbell resting on your shoulders, with your feet shoulder-width apart.
- Lower your body into a squat position, keeping your chest up and your knees tracking over your toes.
- As you reach the bottom of the squat, explosively drive through your legs and push the barbell overhead.
- As the barbell reaches its peak, quickly drop into a split position, with one foot forward and one foot back.
- Catch the barbell overhead with your arms fully extended and your back knee slightly touching the ground.
- Stand up from the split position, bringing your feet back together.
- Lower the barbell back to your shoulders and repeat for the desired number of repetitions.