Push Jerk

Set-up

• Hold the bar across the front of your shoulders with a full grip just outside shoulder width.
• Stand with your feet hip-width apart and your torso upright.

How to do it

1. Dip straight down a few inches by bending your knees.
2. Drive up explosively through your legs to launch the bar upwards.
3. As the bar rises, push yourself under it into a partial squat with your arms locked out.
4. Stand up with the bar overhead, then lower it to your shoulders.

Coaching cues

• The legs move the bar; the arms push you under it.
• Land in the same foot position you started in.

Common mistakes

• Pressing the bar out with the arms instead of dropping under it.
• Letting the knees cave in on the catch.

Safety

• Learn this lift with a qualified coach before adding weight.