Squat Jerk

Legs · Barbell

How to do it

Bar in the jerk rack position. Dip a few centimetres with the torso upright and reverse hard; as the bar travels up, **drop under into a full squat**, receiving it with straight arms overhead. Stand up. It is the jerk that lets you catch lowest and therefore move the most weight, but **it demands shoulder and ankle mobility almost nobody has**: if the bar is not stable overhead at the bottom, use the split. The classic mistake is attempting it without that mobility.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Glutes, Shoulders, Triceps

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