Quadriceps
Squat Jerk
An Olympic lift that drives the bar overhead and catches it in a deep squat.
Energy burned
≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min
Estimate range 34–56 kcal (±25 %)
Muscle mass worked34 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Take the bar from a rack at shoulder height, with feet hip-width apart.
- 2Stand tall.
How to perform
- 1Dip and drive up explosively.
- 2Press the bar overhead and drop quickly into a squat.
- 3Catch the bar with locked arms, then stand up.
- 4Lower the bar back to your shoulders.
