Squat Jerk
Master the Squat Jerk, a dynamic full-body Olympic lift targeting quads, glutes, and shoulders.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Squat Jerk
Description
A squat jerk is a movement that involves a deep squat while lifting the weight overhead. It is a full-body workout that primarily targets the quadriceps, shoulders, and glutes.
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How to do Squat Jerk
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
Is Squat Jerk good for beginners?
Squat Jerk is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Squat Jerk?
You need Barbell to perform Squat Jerk. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Squat Jerk?
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.
What are common mistakes when doing Squat Jerk?
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.
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Free · iPhone only · Available on the App Store