The push jerk adds a drop under the bar and a straight-arm catch to the leg drive. Practise the technique with a dowel or light bar first.

Muscle group: Combined

Steps

Hold the bar on your shoulders. Make a small hip and knee dip with your torso upright, then forcefully extend your legs to drive the bar upward. Briefly move your head out of its path. Quickly drop under the bar into a partial squat and receive it on straight arms overhead. Once the bar passes your head, bring your head back between your arms in a neutral position. Stand and reset your feet under your hips. Finish with stable overhead support.

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