Squat Jerk
BarbellStrength
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The Squat Jerk is an explosive barbell exercise that combines a leg drive off the shoulders with an overhead catch in a full squat instead of a split stance, building explosive power, shoulder stability, and full-body coordination. It mainly targets the shoulders and back, with secondary engagement of the legs, core, and triceps, making it ideal for advanced athletes seeking to enhance overhead strength and athletic performance. It requires a barbell and demands strong overhead mobility and squat depth.
How to Perform Squat Jerk
- 1Position a loaded barbell on a rack at shoulder height, or clean it up so it rests across your front shoulders in the rack position, elbows high, feet shoulder-width apart.
- 2Take the bar off the rack (or hold the clean position) with feet shoulder-width apart, toes slightly turned out, core braced.
- 3Dip straight down a few inches by bending your knees, keeping your torso upright and the bar stable on your shoulders.
- 4Explosively drive through your heels to extend your knees and hips, launching the bar upward off your shoulders while keeping your arms relaxed during the drive.
- 5As the bar reaches its peak, punch your arms straight overhead and drop your body down into a full overhead squat to catch the bar with locked elbows, thighs parallel to the floor or lower.
- 6Exhale as you stabilize the catch, then drive through your legs to stand up tall with the bar locked out overhead.
- 7Lower the bar back to the rack (or down to the shoulders and floor) under control.
- 8Key form tips: Keep elbows locked and shoulders packed throughout the overhead catch to protect your joints; avoid excessive forward lean. Common mistakes: catching the bar with bent elbows, an incomplete squat depth on the catch, or losing balance due to a late overhead punch. Use a squat rack and safety pins when learning this lift.
