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STRENGTH

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:
Technique:
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