https://www.exercise.com/exercises/squat-jerk

Squat Jerk

Free Weights / Expert

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Equipment Needed

  • Barbell

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Average Male Squat Jerk Weight

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Average Female Squat Jerk Weight

How to do Squat Jerk:

Muscles Worked

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squat jerk is a free weights exercise that primarily targets the quads and to a lesser degree also targets the abs, biceps, calves, forearms, glutes, groin, hamstrings, lats, lower back, shoulders, traps and triceps ...more

squat jerk is a free weights exercise that primarily targets the quads and to a lesser degree also targets the abs, biceps, calves, forearms, glutes, groin, hamstrings, lats, lower back, shoulders, traps and triceps.

The only squat jerk equipment that you really need is the following: barbell. There are however many different squat jerk variations that you can try out that may require different types of squat jerk equipment or may even require no equipment at all.

Learning proper squat jerk form is easy with the step by step squat jerk instructions, squat jerk tips, and the instructional squat jerk technique video on this page. squat jerk is a exercise for those with a expert level of physical fitness and exercise experience. Watch the squat jerk video, learn how to do the squat jerk, and then be sure and browse through the squat jerk workouts on our workout plans page!

Tips

  1. Be sure you are thoroughly warmed up before attempting this exercise.
  2. If you have flexibility issues in your shoulder this exercise should be done with extreme caution. Perform with only the bar at first and slowly add more weight to see if your shoulders are capable of handling this exercise.
  3. Be sure your arms aren't leaning forward when holding the bar overhead. The bar should be in line with your spine and your head leaning slightly forward.

Variations

  1. Perform a power jerk. In a power jerk you only squat down into a quarter squat position and not a full squat (breaking parallel)
  2. Perform a split jerk.
  3. Perform a Sots Press.

Types

  • Force Type: N/A
  • Mechanics Type: Compound

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Equipment Needed

  • Barbell

Tips

  1. Be sure you are thoroughly warmed up before attempting this exercise.
  2. If you have flexibility issues in your shoulder this exercise should be done with extreme caution. Perform with only the bar at first and slowly add more weight to see if your shoulders are capable of handling this exercise.
  3. Be sure your arms aren't leaning forward when holding the bar overhead. The bar should be in line with your spine and your head leaning slightly forward.

Variations

  1. Perform a power jerk. In a power jerk you only squat down into a quarter squat position and not a full squat (breaking parallel)
  2. Perform a split jerk.
  3. Perform a Sots Press.

Types

  • Force Type: N/A
  • Mechanics Type: Compound