Push jerk
- Begin with a barbell in the front rack position, resting on your front shoulders with your elbows high. Stand with your feet hip-width apart.
- Initiate the movement with a quick, shallow "dip" by bending your knees while keeping your torso upright.
- Immediately reverse direction and drive explosively upward with your legs, propelling the barbell vertically off your shoulders.
- As the bar travels upward, quickly drop your body under it into a partial squat, catching the bar overhead with your arms fully locked out.
- Once stable, stand up straight to complete the lift, then carefully lower the bar back to the front rack position.
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