Squat Jerk

  1. Start with your feet shoulder-width apart and toes slightly turned out.
  2. Get into position by cleaning the barbell or lifting it from a rack at shoulder height with an overhand grip.
  3. Drop your body into a deep squat position, keeping your chest up and back straight, while pushing the barbell above your head, extending your arms fully.
  4. As you reach the bottom of the squat, explosively drive through your legs and hips to stand up.
  5. Lock out your elbows and stabilize the weight overhead.
  6. Lower the weight back down to shoulder height and repeat for the desired number of repetitions.

Primary Muscles

  • Glute
  • Lower Back
  • Quad
  • Shoulder - Front
  • Thigh - Inner

Secondary Muscles

  • Calf
  • Shoulder - Side
  • Trap
  • Tricep

Results

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Date Reps Resis. RPE

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