The correct form for a squat jerk is to start in a standing position with feet slightly wider than shoulder-width apart. The barbell should be held in front of the body with arms straight and hands slightly wider than shoulder-width apart. Keeping the back straight, squat down until the thighs are parallel to the floor. From the bottom of the squat, explosively extend the hips, knees, and ankles while pushing the barbell overhead. Finish with the arms locked out and feet in the same starting position.

A squat jerk is a type of jerk in which the lifter drops into a full squat position before driving the barbell overhead. A power jerk is a type of jerk in which the lifter begins with a dip and drive motion, but does not drop into a full squat position before driving the barbell overhead.

The amount of weight you should use for a squat jerk will depend on your fitness level and strength. Beginners should start with a light weight and work their way up as they become more comfortable with the exercise. As a general rule, you should use a weight that is challenging but still allows you to maintain proper form.

The best way to increase your squat jerk strength is to focus on improving your technique, build your core and leg strength, and practice the lift regularly. Make sure to focus on form and technique first and foremost. Additionally, incorporating accessory exercises such as squats, deadlifts, and other leg exercises can help build the necessary strength to perform a successful squat jerk. Lastly, practice the movement regularly to build strength, power, and confidence.