1 - Begin with a barbell loaded to an appropriate weight for your fitness level. Position the barbell on a squat rack at shoulder height. Stand facing the barbell with your feet shoulder-width apart.
2 - Reach up and grasp the barbell with a slightly wider than shoulder-width grip. Your palms should be facing away from you (pronated grip).
3 - Lower your body into a squat position, bringing your hips back and bending your knees. The barbell should be resting on your shoulders with your elbows pointing forward.
4 - Initiate the squat by bending your knees and lowering your body down. Keep your chest up and your back straight.
5 - As you rise from the squat, use explosive force to push the barbell upward. At the same time, perform a push press or jerk by pushing the barbell overhead with your arms fully extended.
6 - Instead of splitting your legs as in a traditional split jerk, continue to descend into a squat position while the barbell is overhead. Your arms should remain fully extended.
7 - Once you’re in a deep squat position with the barbell overhead, stand up to lock out your hips and knees. This is the final position of the squat jerk.
8 - To complete the exercise, lower the barbell back to your shoulders by bending your knees slightly and guiding it down.
