The Squat Jerk is a weightlifting exercise that combines elements of both the squat and the jerk. It is a variation of the traditional jerk technique used in Olympic weightlifting. The Squat Jerk requires a high level of flexibility, coordination, and strength, making it a challenging and advanced movement.
How to perform
To perform the Squat Jerk, follow these step-by-step instructions:1. Begin by setting up in the starting position with your feet shoulder-width apart and the barbell positioned at shoulder height on the rack.
2. Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
3. Take a deep breath and brace your core muscles.
4. Dip down slightly by bending your knees and hips to create momentum.
5. Explosively drive through your legs and extend your hips to press the barbell overhead.
6. As the barbell reaches its peak, quickly drop down into a deep squat position, with your feet landing in a split stance.
7. Catch the barbell overhead with your arms fully extended, locked out, and your elbows in line with your ears.
8. Stand up out of the squat to complete the lift.
9. Lower the barbell back to the starting position with control.
10. Repeat for the desired number of repetitions.
It is important to practice proper technique and start with a lighter weight to ensure safety and effectively execute the Squat Jerk. Seek guidance from a qualified coach or trainer if you are new to this exercise.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.