Barbell Squat Jerk

1. 1 - Begin with the barbell resting on your front deltoids and clavicles in a clean rack position, feet shoulder-width apart.
2. 2 - Perform a quick, shallow dip by bending your knees and hips slightly while keeping your torso upright.
3. 3 - Explosively drive through your legs to generate upward momentum on the barbell.
4. 4 - As the bar reaches its peak height, drop rapidly under it by splitting or squatting into a full squat position, pushing the bar overhead with locked arms.
5. 5 - Receive the bar overhead in a full squat with arms fully extended, ensuring the bar is stacked directly over your hips, knees, and ankles.
6. 6 - Stabilize the bar overhead, then stand up fully by driving through your legs while maintaining the locked-out overhead position.
7. 7 - Lower the bar under control back to the front rack position and repeat for the desired number of repetitions.