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Core Knowledge

Movements

Contents

Push Jerk - Barbell

January 13, 2009

Starting Position

  • Standing, holding bar in front squat position

Procedure

  • Drop hips back and down into a quarter squat position and immediately explode back up through the starting position
  • As the hips fully extend, push the bar overhead and drop underneath the bar, catching it overhead with arms straight and hips and knees slightly flexed
  • Slowly lower the bar down to the starting position and repeat for prescribed number of repetitions

Coaching Keys

  • Do not let knees slide forward or collapse to the inside when initiating the lift
  • The power generated from the movement will cause the feet to leave the ground
  • Catch the bar with good posture and hips back and down
  • Do not let knees slide forward or collapse to the inside when initiating the lift
  • Do not begin pushing the bar with your arms until the hips fully extend

You Should Feel It

  • Working the entire body

Tags: Strength, Upper Body Push, Lower Body, Weight Plates, Shoulder, Power, Lower Body Push, Barbell

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