Squat Jerk
Squat Jerk is a olympic weightlifting - full-squat jerk exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Deltoid, Triceps brachii, Trapezius, Abdominals
- Exercise type
- Olympic weightlifting - full-squat jerk
Exercise technique
- Front rack
Hold the bar on the fronts of your shoulders with a jerk grip.
- Vertical dip
Bend your knees through a short range without sending your hips backward.
- Drive
Rapidly extend your legs to accelerate the bar upward.
- Move underneath
As the bar rises, move your feet into a squat stance.
- Catch
Extend your arms overhead and descend into a full squat beneath the bar.
- Balance
Stabilize the bar above your base of support.
- Stand
Maintain overhead support as you rise from the squat.
Key technique points
- Establish overhead squat control first.
- Do not fold forward in the dip.
- Do not interrupt leg drive with an early arm press.
- Do not bend your elbows during the catch.
- Do not spread your feet excessively wide.
- Do not stand before your balance is established.
Common mistakes
Forward dip
The rising bar deviates from its vertical path.
Early arm drive
Speed generated by the legs decreases.
Moving underneath too late
There is not enough time to receive the bar in a full squat.
Bending elbows
The overhead support becomes unstable.
Bar forward
Balance over the feet is lost during the ascent.
Rushed ascent
Movement from the catch carries into the squat ascent.
Frequently asked questions
Squat Jerk: why is “Forward dip” a mistake?
The rising bar deviates from its vertical path.
Squat Jerk: why is “Early arm drive” a mistake?
Speed generated by the legs decreases.
Squat Jerk: why is “Moving underneath too late” a mistake?
There is not enough time to receive the bar in a full squat.
Squat Jerk: why is “Bending elbows” a mistake?
The overhead support becomes unstable.
Squat Jerk: why is “Bar forward” a mistake?
Balance over the feet is lost during the ascent.
Squat Jerk: why is “Rushed ascent” a mistake?
Movement from the catch carries into the squat ascent.
What should I focus on when doing Squat Jerk?
Establish overhead squat control first. Do not fold forward in the dip. Do not interrupt leg drive with an early arm press. Do not bend your elbows during the catch. Do not spread your feet excessively wide. Do not stand before your balance is established.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.