ShouldersExpert
Squat Jerk
A barbell jerk caught in a full overhead squat, then stood up. It lets you receive the bar lower than any other jerk style but demands excellent mobility and balance.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Front Delts
- Triceps
Secondary muscles
- Hamstrings
- Side Delts
- Traps (Trapezius)
- Lower Back (Erector Spinae)
- Abs (Rectus Abdominis)
- Sets
- 3–5
- Reps
- 1–2
- Rest
- 120–180s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.