Push Jerk
10 reps
Dip, drive the bar up, and drop under it with a slight squat.
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QUADS
Push Jerk
The push jerk uses a quick leg dip and drive to launch a barbell overhead, then a re-bend of the knees to catch it under a locked-out arm. It develops explosive power through the legs and overhead strength and stability up top. This is an advanced lift that rewards precise timing between the lower and upper body.
How to do it
- 1
Set the bar in the rack just below shoulder height and grip it with hands about shoulder-width apart.
- 2
Dip under the bar so it rests on your shoulders, unrack it, and step back with feet shoulder-width apart, toes slightly out.
- 3
Bend your knees into a shallow dip.
- 4
Explosively extend your legs and arms to drive the bar overhead while dropping into a quarter squat beneath it.
- 5
Lock the bar out in line with your ears, then stand fully.
- 6
Lower the bar back to the shoulders and repeat.