Squat Jerk

This one is a proper bear challenge: pop the bar overhead, then drop under it into a deep squat before standing tall. It asks for sharp timing, strong legs, steady shoulders, and the kind of focus a berry-guarding bear respects.

Instructions

1. Set the bar on your shoulders with a firm grip.
2. Stand tall with feet about hip-width apart.
3. Dip straight down a few inches under control.
4. Drive hard through your legs to launch the bar upward.
5. Drop quickly into a deep squat under the bar.
6. Stand up fully with the bar locked overhead.

Benefits

• Builds explosive full-body power
• Improves overhead balance
• Strengthens legs and shoulders
• Sharpens speed under the bar
• Carries over to Olympic lifting

Key Points

• Keep your chest tall
• Dip straight down
• Drive fast through the floor
• Punch the bar overhead
• Catch with feet flat

Common Mistakes

• Dipping forward
• Pressing instead of driving
• Catching the bar too high
• Letting heels lift early
• Soft elbows overhead