Front Squat to Jerk
10 reps
Front squat up, then dip and jerk the bar overhead into a lunge.
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QUADS
Front Squat to Jerk
This combo pairs a front squat with a jerk, flowing from a deep squat straight into an explosive overhead lift. It builds leg strength, core stability and shoulder power while grooving the transition central to the clean and jerk. It's a technical, full-body movement well suited to lifters developing their Olympic lifting.
How to do it
- 1
Set the bar in the rack just below shoulder height and grip it wider than your shoulders with feet wide.
- 2
Take an overhand grip, point your elbows forward into a front rack, and lift the bar out of the rack.
- 3
Step back and set your feet about shoulder-width apart, core braced and chest up.
- 4
In one motion, drop into a front squat, pause briefly, then drive up hard so the bar feels light at the top.
- 5
Dip into a quarter squat, then explosively press the bar overhead while splitting your feet into a shallow lunge to catch it.
- 6
Hold, then step your feet together, stand tall, and return the bar to the rack.