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2.3. Push Jerk

Push Jerk


  • Stance = Hip width
  • Hands just outside the shoulders
  • Hook grip, with middle and index finger over your thumb on the bar
  • Bar in front, resting on the “rack” or “shelf” created by the shoulders
  • Elbows down and in front of bar (lower than in the Front Squat)
  • Perform the bracing sequence, get your core tight
  • Screw your feet into the ground to create torque
  • Look forward to maintain a neutral head position


  • Think “Dip, drive, press and dip”
  • Dip: Perform a shallow dip by lowering your hips between your feet, knees go forward and out slightly, and your chest stays upright
  • Drive: In one explosive movement, extend your knees and hips; As the barbell jumps off your shoulders, pull your head back to allow for a straight bar path
  • Press and Dip: Slide your feet out into your landing stance and press yourself under the bar
  • “Catch” the weight with your elbows straight, shoulders back, and armpits forward
  • Stand to full extension with bar overhead


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