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Barbell Squat Jerk
The Barbell Squat Jerk is an explosive Olympic weightlifting movement that drives a barbell overhead from the front rack into a deep squat catch, targeting quads, glutes, shoulders, and core for full-body power, stability, and coordination.
About Exercise
Equipment
Barbell
Difficulty
5/5 •
Primary Muscle Groups
Quads, Glutes, Shoulders
Secondary Muscles
Lower Back, Calves, Traps
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Shoulders
8/10Anterior Delts, Medial Delts
Triceps
7/10Lateral Head
Hamstrings
6/10Biceps Femoris
Abs
6/10Rectus Abdominis
Lower Back
5/10Erector Spinae
Calves
3/10Gastrocnemius
Traps
3/10Upper Traps
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
180-300 seconds • Allow full recovery for explosive quality
How to Perform
Stand with feet hip-width apart and toes slightly out, unrack barbell into front rack position with elbows high and core braced.
- Dip quickly by bending knees while keeping torso upright.
- Explosively extend hips, knees, and ankles to drive barbell upward.
- Punch arms to lock out overhead while dropping into full squat.
- Catch bar in overhead squat with hips below knees and arms extended.
- Stand up from squat while maintaining overhead lockout.
- Lower bar controlled to front rack or rack.
- Execute to control bar path vertically over mid-foot.
Coaching Tips
Form Cues
- Elbows high in rack
- Drive through heels
- Drop fast under bar
- Lock elbows overhead
- Core braced tight
- Torso vertical throughout
Breathing
Inhale deeply to brace core before dip, exhale forcefully during drive and recovery.
Tempo
1-0-1
Range of Motion
Dip to 10% of height, full overhead squat with hips below knees, arms fully extended overhead.
Safety
Safety Notes
- Master overhead squat and push press first
- Prioritize technique over heavy loads
- Ensure full shoulder and hip mobility
- Use power rack safeties for solo training
- Avoid if acute joint pain present
- Brace core to protect spine
Spotting
Not recommended for direct spotting; use power rack with safeties set just below overhead position to catch failed lifts.
Common Mistakes
- Leaning forward in dip
- Insufficient dip depth
- Bending arms in catch
- Collapsing at bottom
- Poor foot placement
- Rushing recovery without stability
When to Avoid
- Acute shoulder impingement
- Hip or ankle mobility deficits
- Lower back instability
- Recent wrist injury
Flexibility Needed
- Full shoulder flexion to 180 degrees
- Deep hip flexion for squat
- Ankle dorsiflexion for squat depth
Build Up First
- Proficiency in overhead squat
- Mastery of push press
- Competency in front squat
- Explosive leg drive technique
Also known as
Squat Jerk, Olympic Squat Jerk
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