Push Jerk

An overhead lift using a leg dip and drive to launch the barbell overhead, caught in a quarter squat.

How to do it

1. Hold a barbell in the front rack position at your shoulders.
2. Stand with feet hip-width apart.
3. Dip by bending your knees slightly.
4. Drive explosively through your legs and press the bar overhead.
5. Drop into a quarter-squat under the bar and lock out your arms.
6. Stand up fully and lower the bar to repeat.

Tips

• Keep your torso upright during the dip.
• Drive with your legs before pressing with your arms.
• Lock your arms out as you drop under the bar.

Muscles

Primary: Front deltoid, Triceps

Secondary: Glutes (max), Quadriceps, Traps