Squat Jerk Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Calves, Gluteus Maximus
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 6
- Alternate Names
- Barbell Squat Jerk
How to: Squat Jerk
- Stand with your feet shoulder-width apart, holding the barbell across your shoulders.
- Lower into a squat, making sure your knees track over your toes.
- Explode upwards from the squat position, driving the barbell overhead.
- Return to the starting position and repeat.
Common Mistakes
- Not keeping the weight balanced over your center of gravity.
- Letting your knees cave in during the squat.
- Rounding your back while lifting.
Modifications
- Perform the exercise with lighter weights.
- Use a modified squat position if flexibility is an issue.
Tips
- Ensure your form is correct to prevent injury.
- Keep your core engaged throughout the movement.
- Use a weight that allows you to maintain good form.
Squat Jerk Alternatives
Tags
strength
thighs
barbell
squat
jerk
powerlifting