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Push Jerk


1. Begin in a standing position with feet hip-width apart, barbell in front of the shoulders, and hands slightly wider than shoulder-width apart.

2. Dip down slightly by bending the knees and hips, keeping the torso upright.

3. Explosively extend the legs and hips while pressing the barbell overhead.

4. Receive the barbell in a partial squat position with arms fully extended overhead.

5. Stand up to complete the lift, pressing the barbell overhead.