Steps
- Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
- At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athlete's effort to push the bar up will drive them down. The feet should move forcefully to just outside the hips, turned out as necessary. Receive the bar with your body in a full squat and the arms fully extended overhead.
- Keeping the bar aligned over the front of the heels, your head and chest up, drive throught heels of the feet to move to a standing position. Carefully return the weight to floor.
Tracking it in OneRep
Add the squat jerk to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.
Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.
Where the instructions come from
The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.