squat jerk

Start with the barbell resting on your shoulders, with your feet shoulder-width apart. Lower your body into a squat position, keeping your chest up and your knees tracking over your toes. As you reach the bottom of the squat, explosively drive through your legs and push the barbell overhead. As the barbell reaches its peak, quickly drop into a split position, with one foot forward and one foot back. Catch the barbell overhead with your arms fully extended and your back knee slightly touching the ground. Stand up from the split position, bringing your feet back together. Lower the barbell back to your shoulders and repeat for the desired number of repetitions.