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
Main muscles working (thicker lines)
Starting position
Stand with feet hip-width and the bar in the front rack, full grip, elbows slightly in front of the bar.
Dip a few inches straight down with the torso vertical.
Drive explosively, moving the head back as the bar leaves the shoulders.
Move the feet out to squat stance and drop into a full squat, locking the arms as you descend.
Catch the bar overhead at the bottom, balanced over the middle of the feet.
Stand up with the bar locked out, then return it to the shoulders.
Breathing: Hold a braced breath from the dip until you stand, and exhale at the top.
Coaching tips
Punch under, don't press
Bar over mid-foot
Chest up in the hole
Common mistakes
Catching with soft elbows
Chest dropping and the bar drifting forward
Dipping with the hips moving back
Safety notes
Only attempt with a solid overhead squat and bumper plates.
Dump the bar forward and step back if you lose it.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.