quadsbarbell
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
quads
Secondary muscles
gluteshamstringscalvescore
Primary body parts
thighs
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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