Push Jerk

Instructions

1. 01

   Hold a barbell in the front rack position at your shoulders.

2. 02

   Stand with feet hip-width apart.

3. 03

   Dip by bending your knees slightly.

4. 04

   Drive explosively through your legs and press the bar overhead.

5. 05

   Drop into a quarter-squat under the bar and lock out your arms.

6. 06

   Stand up fully and lower the bar to repeat.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.