Squat Jerk

Setup

1. 01Take the bar in a front rack with a grip at or slightly wider than jerk width.
2. 02Set the feet at hip width with the trunk braced and torso vertical.
3. 03Confirm you can hit a deep overhead squat at this grip before loading.
4. 04Fix the eyes forward and settle the bar on the shoulders.

Execution

1. 01Dip straight down a few inches with a vertical torso.
2. 02Drive hard through the legs to pop the bar off the shoulders.
3. 03Punch under the bar, jumping the feet out to squat width.
4. 04Receive the bar in a deep overhead squat with elbows locked.
5. 05Stand up out of the squat with the bar stabilized overhead.

Checkpoints

• -Elbows are locked before reaching the bottom of the squat.
• -The bar tracks over the shoulder blades throughout the recovery.
• -Heels stay down in the deep catch.
• -The dip and drive stay vertical with no forward lean.

Common mistakes

• -Attempting it without a rock-solid deep overhead squat.
• -Catching soft-elbowed and pressing out at depth.
• -Letting the bar drift forward during the squat recovery.
• -Using it for heavy singles before owning it at light loads.