Intermediate
SQUAT JERK
Upper legs
Body Part
Quads
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Quads
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start with the barbell resting on your shoulders, with your feet shoulder-width apart.
2
Step:2 Lower your body into a squat position, keeping your chest up and your knees tracking over your toes.
3
Step:3 As you reach the bottom of the squat, explosively drive through your legs and push the barbell overhead.
4
Step:4 As the barbell reaches its peak, quickly drop into a split position, with one foot forward and one foot back.
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Step:5 Catch the barbell overhead with your arms fully extended and your back knee slightly touching the ground.
6
Step:6 Stand up from the split position, bringing your feet back together.
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Step:7 Lower the barbell back to your shoulders and repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
