Squat Jerk

How to perform it

Step-by-step instructions

1. 01Hold the bar in the front jerk rack with the feet near hip width and the trunk vertical.
2. 02Dip a short distance by bending the knees while keeping the whole foot grounded.
3. 03Drive forcefully through the legs to accelerate the bar upward.
4. 04Move the feet to a squat stance and descend under the bar, locking the arms as you receive it in a full overhead squat.
5. 05Stabilize overhead, stand to full extension, then lower the bar under control.