Zirv Fitness
Strength exercise

Barbell Push Jerk

How to do it

  1. Start with the bar resting across your front shoulders in a front rack position, elbows lifted and feet about hip-width apart.
  2. Brace your core and dip straight down a few inches by bending your knees, keeping your torso upright.
  3. Drive explosively upward through your legs, extending your hips and knees to launch the bar off your shoulders.
  4. Punch your arms straight overhead as the bar leaves your shoulders, re-bending your knees to catch it in a shallow squat with your feet in the same stance.
  5. Stand up out of the catch to lock the bar out fully overhead, keeping your torso stacked under it.
  6. Exhale as you drive and catch, keeping your feet flat and in the same spot rather than splitting them forward and back.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight