Squat - Jerk

Recommendations: 1-3 Sets, 4-8 Reps, 80 Wght

Quads Glutes Hamstrings Calves Lower Back Strength Barbell Push Compound Gym

Purpose: To develop core strength of the lower and middle body.

Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.

Stand upright with the barbell on the front of the shoulders. Your feet are hip-width apart and flat on the floor, directly under your hips. This is your starting position. Dip slightly, keeping your feet directly under your hips. Do not move the hips backward. Your back should be straight. Inhale during this movement. Push upwards as forcefully as possible. Drive through the heels to create high speed. At the same time, press the barbell overhead until your arms are straight. Your feet will leave the floor slightly. Exhale during this movement. As the feet leave the floor, move them to just outside the hips, turned outward. The barbell remains overhead as you go into a full squat position. Inhale during this movement. Keeping the barbell over your head, with the arms straight, stand upright and lock your knees. Your feet are flat on the floor. Your head and chest are up. Exhale during this movement. Return the barbell to the floor. Inhale during the upward movement. Repeat for the recommended number of repetitions.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.