FRONT SQUAT JERK

The front squat jerk is a hybrid exercise that combines the front squat and jerk into a single movement. Note that this is not the same thing as a front squat + jerk, which is a complex of two distinct movements.

 

 

Execution

 

Perform a front squat with the bar in the jerk rack position. Accelerate up through the squat recovery as much as possible. As you reach the standing position continue driving hard against the floor with the legs to push the bar up off the shoulders. Move the feet into the split position as you press yourself down under the bar into a locked-out overhead position. This is simply a jerk that begins with a full squat rather than the normal dip and drive.

 

 

 

Notes

 

If you’re unable to front squat with a jerk rack position, get as close as possible, and shift the position as you reach the top of the squat so you’re able to transition smoothly into the jerk.  

 

 

Purpose

 

This exercise can be used to train more aggressive leg drive in the jerk and strengthen the drive by tiring the legs more prior to the final extension.

 

 

Programming

 

Sets of 1-3 reps are suggested with weights anywhere from 70% to the lifter’s maximum jerk. Generally this exercise should be performed following any snatch variants and possibly before clean variants depending on what the intended emphasis of the workout is.    

 

 

Variations

 

This movement can also be performed as a back squat with a jerk behind the neck.