Squat Jerk

Squat Jerk

The Squat Jerk is a dynamic and challenging exercise that combines elements of strength, power, and coordination. It is a popular movement primarily performed in Olympic weightlifting, focusing on explosiveness and full-body engagement. This exercise not only targets the lower body muscles like the quadriceps, hamstrings, and glutes but also engages the core, upper back, shoulders, and triceps. The Squat Jerk starts with the lifter racking the barbell across the front shoulders, known as the "clean" position. From here, a quick and explosive dip and drive of the legs occur, propelling the lifter into the air. At the same time, the lifter quickly drops into a deep squat position and simultaneously extends the arms overhead to catch the barbell in a locked-out position. The lifter then stands up to complete the lift. Mastering the Squat Jerk requires a high degree of flexibility, mobility, and coordination. It demands a solid foundation in squat mechanics, as well as upper body strength and shoulder stability. Proper technique is crucial to ensure safety and optimal performance. It is recommended to learn and practice the Squat Jerk under the guidance of a qualified coach or trainer to achieve the best results and reduce the risk of injury. Incorporating the Squat Jerk into your training routine can improve explosive power, lower body strength, and overall athleticism. However, it is essential to start with lighter weights and gradually progress to heavier loads to avoid overloading the body and risking injury. This exercise can be an exciting variation to traditional squatting exercises and can complement a well-rounded strength and conditioning program when performed correctly and with proper progression.


  • Start by standing with your feet hip-width apart, toes pointing slightly outward.
  • Lower down into a squat position by bending your knees and sitting your hips back, keeping your chest lifted and core engaged.
  • As you reach the bottom of the squat, explode upward, pushing through your heels.
  • As you rise up, simultaneously press the barbell or dumbbells overhead by extending your arms.
  • Finish the movement by fully extending your hips and knees, and locking out your arms overhead.
  • Return to the starting position by reversing the movement, lowering the barbell or dumbbells back to your shoulders and descending into the squat position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure proper warm-up before attempting squat jerks to reduce the risk of injury.
  • Focus on maintaining proper form throughout the entire movement, including keeping your chest up and your core engaged.
  • Start with lighter weights and gradually increase the load as your technique and strength improve.
  • Incorporate mobility exercises and stretches to increase your flexibility, particularly in your hips, ankles, and shoulders.
  • Practice your squatting technique separately to develop a strong foundation before incorporating the jerk motion.
  • Engage your glutes and quadriceps to generate power during the drive phase of the jerk.
  • Use a full range of motion during the squat portion of the movement, aiming to achieve thighs parallel or below parallel to the ground.
  • Breathe properly, inhaling deeply before the jerk and exhaling forcefully as you drive up.
  • Focus on explosiveness and speed during the jerk portion, using your leg drive to propel the weight overhead.
  • Listen to your body and take rest days when needed to allow for recovery and prevent overtraining.


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