Hominin · exercise
Squat Jerk
Squat Jerk is a expert strength exercise using barbell. It works the quadriceps, with help from the calves, glutes, hamstrings, shoulders and triceps.
expertbarbellpush movementcompoundstrength
- Main muscles
- quadriceps
- Also works
- calves, glutes, hamstrings, shoulders, triceps
How to do it
- Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
- At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athlete's effort to push the bar up will drive them down. The feet should move forcefully to just outside the hips, turned out as necessary. Receive the bar with your body in a full squat and the arms fully extended overhead.
- Keeping the bar aligned over the front of the heels, your head and chest up, drive throught heels of the feet to move to a standing position. Carefully return the weight to floor.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Barbell Side Split Squat · barbell, beginner
- Barbell Squat · barbell, beginner
- Barbell Walking Lunge · barbell, beginner
- Barbell Full Squat · barbell, intermediate
- Barbell Hack Squat · barbell, intermediate
- Barbell Lunge · barbell, intermediate
- Barbell Step Ups · barbell, intermediate
- Elevated Back Lunge · barbell, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).