Squat Jerk

Differentiation: Mechanics

This variation of a front squat is unique. Here is how: you jerk the Olympic bar upwards in the first part of the movement. This exercise increases your shoulder strength | as well as your leg strength. Since the exercise is done with a quick power movement, you also develop fast-twitch muscle fibers in your quadriceps | and shoulders.

Starting Position

To get into starting position, do this...

1) Locate a squat rack to help you get the Olympic bar on and off your shoulders.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Set the Olympic bar on the rack's pegs at just below shoulder height.

4) Load plates onto the bar on the rack.

5) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

6) As an option, we recommend wrapping a barbell squat pad around the bar to protect your neck.

7) Stand inside the squat rack with your chest facing the bar.

8) Place your feet about shoulder-width apart |and pointed outward for stability.

9) Step under the bar and center the bar so it is resting on the top of your shoulders, below the front of your neck.

10) Grasp the bar with your palms facing upwards.

11) ...with elbows flared out.

12) Use your legs to push the bar upward. Then move the bar off of the rack and straighten your torso...

13) Walk the loaded bar carefully to where you will perform the exercise.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Bend your knees and push your hips back

3) ...to gradually lower your upper body slightly toward the floor.

4) Then, exhale while you jump upward as fast as possible, while lifting the bar straight up over your head.

5) Focus on using your heels to drive your body weight up and not the front of your feet.

6) Return to a full squat position as you land with your arms fully extended and the bar straight over your head.

7) Return to a full squat position

8) Then, inhale while you again stand upright,

9) This is the entire movement.

10) ...placing most of the your body weight on your heels

11) ...and lower the bar to the front of your shoulders.

12) Repeat reps for a full set.

13) Return the bar to the bench's pegs.

Proper Form

Pay special attention to following proper form by...

Be sure your hands are wide enough on bar so they allow for enough movement to get under the bar.

It is important to keep your back straight and your head tilted backward slightly.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Be sure to drive into the floor with your heels to avoid swaying forward onto your toes and complicating the movement. Imagine pushing straight up and do not lean forward - keep the weight on the heel of your feet.

Keep your torso vertical throughout the movement.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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