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Push Jerk
- 1 - Stand with your feet about hip-width apart and the barbell resting across the front of your shoulders in a front rack position.
- 2 - Grip the bar just outside shoulder width, keep your elbows slightly in front of the bar, and brace your core.
- 3 - Dip straight down by bending your knees slightly while keeping your torso upright and heels grounded.
- 4 - Drive powerfully through your legs to push the bar upward off your shoulders.
- 5 - As the bar rises, quickly drop under it by rebending your knees and punching your arms fully overhead.
- 6 - Catch the bar overhead with locked elbows, an active shoulder position, and your feet flat and stable.
- 7 - Stand fully upright to complete the repetition, then lower the bar back to the front rack under control.
