Push Jerk
- Primary muscles
- Shoulders
- Secondary muscles
- Triceps, Quads
- Equipment
- Barbell
- Movement pattern
- Vertical Push
Steps
- 1 Stand with your feet hip-width apart, holding a barbell with an overhand, shoulder-width grip across the front of your shoulders.
- 2 Dip by bending your knees and hips slightly, keeping your torso upright.
- 3 Explosively drive through your legs to extend your hips and knees, simultaneously pressing the barbell overhead until your arms are fully extended.
- 4 As the barbell reaches overhead, perform a slight re-dip by bending your knees again, catching the barbell with locked out arms.
- 5 Stand fully upright with the barbell held securely overhead.
- 6 Lower the barbell back to the front of your shoulders to return to the starting position.
