Squat Jerk
Jerk with full squat catch
ShouldersAdvancedPowerJerk
At a glance
| Muscles worked | Primary: Shoulders, quads, and glutes |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Advanced |
| Type | Power · Jerk |
| Sets & reps | 3 sets × 5-8 each arm |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Rack kettlebell at shoulder
- Step 2: Dip at knees
- Step 3: Explosive drive and drop into full squat
- Step 4: Lock arms overhead
- Step 5: Stand and lower controlled
Equipment
- Kettlebell optional
Coaching tips
Benefits
Jerk with full squat catch
Common mistakes
Unstable overhead position
Make it harder
Deep squat catch
Make it easier
Power jerk
Breathing
Explosive exhale on drive
Build a workout with this exercise
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Beginner · 3 sets × 15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.