Squat jerk
The squat jerk is an advanced Olympic lifting exercise that combines a squat and a jerk. It requires the lifter to explosively drive the barbell overhead while simultaneously dropping into a full squat position, then standing up with the barbell locked out overhead.
At a glance
- Area
- Upper legs
- Main muscle
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves, Triceps
- Equipment
- Barbell
- Level
- Advanced
Form tips
- Ensure proper warm-up to prepare the shoulders and legs.
- Maintain a strong core throughout the movement.
- Focus on a quick and explosive drive.
- Drop into the squat position quickly and stabilize the bar overhead.
- Practice with lighter weights to perfect form before progressing.
What to watch out for
- shoulder injuries
- knee injuries
- lower back pain
- poor mobility
Also known as
Squat jerk con bilanciere, jerk squat, Olympic lifting, barbell squat jerk