squat jerk

Equipment

barbell

Target muscle

quads

How to perform

1. 1

   Start with the barbell resting on your shoulders, with your feet shoulder-width apart.

2. 2

   Lower your body into a squat position, keeping your chest up and your knees tracking over your toes.

3. 3

   As you reach the bottom of the squat, explosively drive through your legs and push the barbell overhead.

4. 4

   As the barbell reaches its peak, quickly drop into a split position, with one foot forward and one foot back.

5. 5

   Catch the barbell overhead with your arms fully extended and your back knee slightly touching the ground.

6. 6

   Stand up from the split position, bringing your feet back together.

7. 7

   Lower the barbell back to your shoulders and repeat for the desired number of repetitions.