PUSH JERK

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LEGS & SHOULDERS (Advanced/Coaching Required)

anatomyQuadriceps/Deltoids
Put an empty bar onto a pair of support racks and load the required amount of resistance. Stand behind the bar and take a grip just wider then shoulder width. Rotate your arms under the bar and up, so that your elbows point forward with the bar resting on your anterior deltoids and clavicle bones. Take a 3/4 breath. Hold your head erect and tighten your spinal muscles, raising the barbell up off the support racks. Step forward and plant your feet at hip width. Point your toes slightly out. Release and take another breath. Contract your deltoid muscles and take a short quarter squat dip while maintaining an upright spine. Now explode upward, pushing off the floor and driving the barbell with your arms. At the top of the extension, go up on your toes and quickly jump your feet out to the sides and back down into a quarter squat. Your stance should be shoulder width or a little wider. The bar should lock out overhead on or before your feet land. Secure and center the bar behind your head in line with your ears. Return to an upright position.

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