Barbell Squat Jerk

Also known as: BB Squat Jerk, Squat Jerk, Barbell Jerk Squat Catch, Overhead Squat Jerk

Body region

Take the bar from a rack at shoulder height in the front rack position, feet hip-width, elbows slightly in front of the bar.
Dip a few inches with the torso upright and the knees tracking over the toes.
Drive up fast through the legs and push the bar overhead, then drop quickly under it into a deep overhead squat.
Lock the arms overhead with the bar over the back of your head and stabilize in the squat.
Stand up with the bar locked overhead, then lower it back to the shoulders with control.

Dip and drive vertically; do not let the hips shoot back.
Punch the bar up and get your body under it, locking the elbows quickly.
Keep the bar stacked over the middle of the foot.
If a catch goes wrong, push the bar forward or back and step away from it; use bumper plates and a clear platform.

Pressing the bar out in front instead of overhead.
Dipping forward onto the toes.
Catching with soft elbows or the bar drifting ahead of the body.
Using this lift before you have a comfortable overhead squat; it demands mobility and practice with light loads.