Squat Jerk
Quick Information
Category
Power
Difficulty
Advanced
Equipment
Barbell, Bumper Plates
Primary muscle group
Quadriceps, Deltoids
Secondary muscle groups
Gluteus Maximus, Triceps Brachii, Erector Spinae
Movement pattern
Vertical Drive to Overhead Squat
Training goal
Power
Sport
Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball
Overview
Purpose. Minimise bar travel for lifters with exceptional overhead mobility.
How it fits the system. An advanced-level vertical drive to overhead squat entry in the Power section, programmed to develop power. Related work in the library: Dumbbell Clean and Jerk and Tall Snatch.
Primary muscles
Quadriceps, Deltoids
Secondary muscles
Gluteus Maximus, Triceps Brachii, Erector Spinae
Movement pattern
Vertical Drive to Overhead Squat
Equipment
Barbell, Bumper Plates
Difficulty
Advanced
How to Perform
- Set the bar in the front rack and the feet hip-width.
- Dip vertically and drive the bar off the shoulders.
- Pull under into a full overhead squat with the arms locked.
- Stabilise and stand.
Coaching Cues
- "Punch and drop at the same time."
- "Bar behind the ears."
- "Stand up strong."
Common Mistakes
- Attempting the lift without adequate overhead mobility.
- Catching high and sinking with soft elbows.
Progressions & Regressions
Progressions
Add load gradually; use only when the overhead squat is comfortable.
Regressions
Push jerk or split jerk.
When to Use It
When to use
Advanced weightlifting technical work.
When not to use
Any restriction in shoulder flexion or thoracic extension.
Programming
1–2 reps, 4–5 sets, 70–90%, 2–3 minutes rest.
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