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Barbell Front Squat to Jerk

A compound Olympic weightlifting movement combining a front-loaded squat with an explosive jerk that targets quads, shoulders, and core to build full-body power, strength, and coordination for athletic performance.

About Exercise

Equipment

Barbell, Plates, Squat Rack

Difficulty

5/5 •

Primary Muscle Groups

Quads, Shoulders

Secondary Muscles

Lower Back, Hamstrings

Popularity Score

Goals

Strength

Power

Conditioning

Training Style

Weightlifting

CrossFit

Setup Requirements

Requires Rack

Yes

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Shoulders

8/10

Anterior Delts

Glutes

7/10

Glute Max

Triceps

7/10

Long Head

Abs

6/10

Rectus Abdominis

Lower Back

5/10

Erector Spinae

Hamstrings

5/10

Biceps Femoris

Programming

Typical Rep Range

1-5 reps

Rest Between Sets

120-180 seconds • Longer for heavier sets

How to Perform

Set the barbell in a squat rack at chest height. Grip the bar slightly wider than shoulders with elbows high, unrack and step back with feet shoulder-width apart, core braced and torso upright.

Inhale and squat by hinging hips back and bending knees until hip crease is below knees, keeping elbows high.
Explosively drive up through heels, extending hips and knees fully.
Immediately dip knees slightly into a quarter squat.
Explosively extend hips and knees while pressing the bar overhead with arms.
Split feet into lunge to catch the bar locked overhead.
Stabilize the lockout.
Recover feet to stand tall, then lower bar to front rack.

Coaching Tips

Form Cues

Elbows high throughout
Drive through mid-foot
Keep torso upright
Explode from hips
Punch arms to lockout
Stabilize core always

Breathing

Inhale deeply to brace core before descending into squat; exhale forcefully during the explosive drive and lockout.

Tempo

1-0-1

Range of Motion

Descend to full squat with hip below knee; drive to full hip and knee extension; lock arms fully overhead with bar aligned over mid-foot.

Safety

Safety Notes

Use rack safeties at squat depth
Start with light weights to master form
Avoid if acute shoulder or wrist issues
Ensure thoracic mobility for rack position
Bail by dumping bar forward if failing overhead
Control descent to prevent bar roll

Spotting

Spotting is challenging for Olympic lifts; use squat rack pins for safety during squat phase and practice safe bailing for overhead portion; not recommended without experience.