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Quads
Squat Jerk
The squat jerk is a hard weightlifting move that mixes a squat and a jerk. It needs speed, balance, and power. It mainly works your front thigh muscles, but also uses your bottom, back of legs, calves, and tummy muscles.
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How to Perform
- 1Stand with the barbell on your shoulders and your feet apart.
- 2Squat down while keeping your chest high and knees over your toes.
- 3Push up fast from the bottom of the squat and push the bar up high.
- 4When the bar gets high, quickly drop into a split with one foot forward and one back.
- 5Catch the bar with straight arms while your back knee is close to the ground.
- 6Stand up tall and bring your feet together.
- 7Lower the bar back to your shoulders and do it again.
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