Squat Jerk
Description
This exercise involves performing a squat and then using the momentum to push the weight overhead in a jerk motion. It requires coordination, balance, and strength in the legs, core, and shoulders.
Muscle Group
Equipment Required
Squat Jerk Instructions
- Start with your feet shoulder-width apart and your toes pointing slightly outward.
- Hold a barbell at shoulder height with your palms facing forward and your elbows pointing down.
- Bend your knees and lower your hips as if you were sitting back into a chair.
- As you lower your body, press the barbell overhead in one fluid motion.
- As you stand up, straighten your arms and lock out the barbell overhead.
- Lower the barbell back to shoulder height and repeat the exercise for the desired number of reps.
Squat Jerk Form & Visual
Squat Jerk Benefits
- Improves overall lower body strength and power
- Increases explosiveness and speed
- Enhances coordination and balance
- Engages multiple muscle groups, including quads, glutes, hamstrings, core, and shoulders
- Can be modified for different fitness levels and goals
- Helps with functional movements, such as lifting and jumping
- Can improve athletic performance in sports that require explosive movements, such as basketball and volleyball
Squat Jerk Muscles Worked
- Quadriceps
- Glutes
- Hamstrings
- Calves
- Core
- Shoulders
- Triceps
Squat Jerk Variations & Alternatives
- Split Jerk
- Power Jerk
- Push Jerk
- Thruster
- Front Squat
- Back Squat
- Overhead Squat