Squat Jerk
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General info
Force type
Exercise type
Mechanics type
Level
Targeted muscles
Quads (look at the image)
Accessory muscles
Shoulders, Hamstrings, Calves, Glutes
How to perform exercise
- 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.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Quads, and auxiliary muscles: Shoulders, Hamstrings, Calves, Glutes
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
---|---|---|---|---|
Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Squat Jerk » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Squat Jerk
Author: AtletIQ: on
Squat Jerk — The benefits of exercise, how to properly perform and how many sets to do..
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