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Squat Jerk

AdvancedStrengthTier T4

Start with a barbell at the front of the shoulders. Dip down, drive the bar up, split the feet out, and catch it locked out overhead in a full squat.

Targets: Shoulder
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with the barbell racked on the front of the shoulders.
  • Place the feet directly under the hips.
  1. He stands tall with the loaded barbell racked across the front of his shoulders: elbows raised in front of the bar, hands gripping it, feet directly under his hips, trunk vertical.

    Step 1 of 5

    Stand with the barbell racked on the front of the shoulders, feet directly under the hips.

  2. He dips straight down: knees flexing forward a few inches over the feet, hips staying directly under him without moving backward, the bar still racked on his shoulders, trunk vertical.

    Step 2 of 5

    Flex the knees straight down only slightly, without moving the hips backward.

  3. He drives up through his heels, legs extending powerfully: the bar leaves his shoulders accelerating upward, his head moved back out of the bar's path, his feet beginning to slide out toward a wider stance.

    Step 3 of 5

    Reverse direction powerfully, drive through the heels and move the head clear as the feet begin to slide out.

  4. He receives the bar locked out overhead in a full squat: feet forced out to just outside his hips and turned out, hips dropped deep with the chest up, arms fully extended with the bar balanced over the front of his heels.

    Step 4 of 5

    Force the feet to just outside the hips, turned out as needed, and receive the bar locked out overhead in a full squat.

  5. He stands tall with the loaded barbell racked across the front of his shoulders: elbows raised in front of the bar, hands gripping it, feet directly under his hips, trunk vertical.

    Step 5 of 5

    Stand with the barbell racked on the front of the shoulders, feet directly under the hips.

Safety Information

Dip straight down without moving the hips back, drive through the heels, force the feet to just outside the hips, receive in a full squat with the arms fully extended overhead, then drive back to standing. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the bar aligned over the front of the heels with the head and chest up during the squat receive. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.