Squat Jerk

Description

How to Do Squat Jerk

1. 1
   Setup

   Stand with feet hip-to-shoulder width apart, barbell racked on your front deltoids with a clean grip, elbows forward and high. Take a deep breath, brace your core, and ensure your gaze is straight ahead.

2. 2
   Setup

   Initiate a shallow dip by bending your knees slightly, keeping your torso upright and the bar directly over your mid-foot. This creates kinetic energy for the explosive drive.

3. 3

   Explosively drive upwards through your heels, extending your hips and knees while simultaneously pressing the barbell directly overhead. As the bar clears your head, quickly drop into a deep overhead squat.

4. 4

   Receive the barbell in a stable overhead squat position, with arms fully extended and locked out, and the bar directly over your mid-foot. Your chest should be upright and your hips below parallel.

5. 5

   Maintain a tight core and stable overhead position as you stand up powerfully from the squat, fully extending your hips and knees. Bring your feet together if necessary, then lower the bar safely.

Tips

• Focus on a strong, aggressive dip and drive, using your legs and hips to generate maximum power to propel the bar upwards.
• Keep the barbell path as vertical as possible throughout the lift; avoid letting it drift forward or backward, which compromises stability.
• Punch your hands through and lock out your elbows immediately as you drop into the squat to create a solid, stable overhead receiving position.
• Maintain constant tension through your core and lats to stabilize the barbell overhead and protect your spine during the squat portion.

Common Mistakes

• ×Not getting deep enough in the overhead squat often happens when athletes fear the weight; ensure you commit to dropping into a full, deep squat to properly receive the bar.
• ×Many athletes try to press the bar with their arms too early instead of driving; focus on a powerful leg drive to elevate the bar, then punch under it.
• ×The bar can drift forward or backward in the overhead squat, indicating a loss of stability; actively engage your lats and shoulders to keep the bar directly over your mid-foot.