Barbell Push Jerk

How to perform it

Step-by-step instructions

1. 01Start in the jerk rack with the feet already in your squat stance, the elbows slightly in front of the bar, and pressure over each whole foot.
2. 02Brace and dip straight down by bending the knees while keeping the torso vertical and both feet fully connected to the floor.
3. 03Brake the dip and drive vertically with the legs to accelerate the bar from the shoulders.
4. 04Without lifting or replacing the feet, rebend the knees and push under the rising bar until the elbows lock over the midfoot in a power receiving position.
5. 05Stabilize, stand to full extension, and lower the bar safely only after balance is secure.