squat jerk
squat jerk is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Start with the barbell resting on your shoulders, with your feet shoulder-width apart.
Step 2
Lower your body into a squat position, keeping your chest up and your knees tracking over your toes.
Step 3
As you reach the bottom of the squat, explosively drive through your legs and push the barbell overhead.
Step 4
As the barbell reaches its peak, quickly drop into a split position, with one foot forward and one foot back.
Step 5
Catch the barbell overhead with your arms fully extended and your back knee slightly touching the ground.
Step 6
Stand up from the split position, bringing your feet back together.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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