Barbell Push Jerk
Hold the barbell racked on your front delts with a shoulder-width grip, elbows slightly forward and feet hip-width. Dip straight down a few inches by bending your knees, keeping your torso vertical, then explosively drive up through your legs to launch the bar overhead. As the bar rises, drop back under it into a second short dip to receive it with arms locked out overhead. Stand fully erect with the bar stacked over your midline to complete the rep.
SHOULDERS · FULL BODY
How it is executed
- Hold the barbell racked on your front delts with a shoulder-width grip, elbows slightly forward and feet hip-width.
- Dip straight down a few inches by bending your knees, keeping your torso vertical, then explosively drive up through your legs to launch the bar overhead.
- As the bar rises, drop back under it into a second short dip to receive it with arms locked out overhead.
- Stand fully erect with the bar stacked over your midline to complete the rep.
Variations and substitutions
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