Squat Jerk
How to do the Squat Jerk
- 1
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.
- 2
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.
- 3
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.
How to program the Squat Jerk
Sets and reps
As a compound movement, the Squat Jerk responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Squat Jerk is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Squat Jerk into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Squat Jerk work?
The Squat Jerk primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Squat Jerk?
You need Barbell. Difficulty level: Expert.
How many sets and reps of the Squat Jerk should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
