Squat Jerk

What it is

This is an expert-level, compound barbell exercise that demands explosive power and precise timing. It primarily targets your quadriceps, but also heavily engages your calves, glutes, hamstrings, shoulders, and triceps. You'll execute a powerful drive from a dip directly into a deep squat, catching the barbell overhead.

Technique tips

• Initiate the dip by flexing your knees, keeping hips stable.
• Drive powerfully through your heels to explode upward.
• Move your head back swiftly as the bar leaves your shoulders.
• Quickly reposition your feet to a wide receiving stance.
• Catch the barbell in a full overhead squat with locked arms.
• Maintain an upright torso as you stand from the squat.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.