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Barbell Push Jerk
- 1 - Stand with feet hip-width apart. Barbell rests on shoulders, hands outside shoulder-width.
- 2 - Slightly bend knees and hips.
- 3 - Explosively extend hips and knees while pushing the barbell overhead with your arms.
- 4 - Push your body downward slightly while locking your arms to help propel the barbell overhead.
- 5 - At the top of the movement, fully extend your arms to lock out the barbell overhead. Your head should come through your arms, and your elbows should be straight.
- 6 - If you split your legs, bring them back together. Stand up straight with the barbell locked out overhead.
- 7 - Carefully lower the barbell back to your shoulders to complete the repetition.
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