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Push Jerk

Core, Traps, Shoulders

• Stance = hip width

• Hands just outside the shoulders

• Bar in front, resting on the “rack” or “shelf” created by the shoulders

• Elbows down and in front of bar; elbows are lower than in the front squat

• Tight midsection

• Closed grip, with thumbs around the bar

• Dip: perform a shallow dip (flexion) of the hips, where the knees push forward slightly, the butt goes back, and the chest stays upright

• Drive: extend the hip rapidly and fully

• Press and dip: retreat the hip downward and drive the body under the bar, while rapidly pressing the bar overhead

• “Catch” the bar with arms locked out overhead

• Stand to full extension with bar overhead.

Muscle Group:
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