Push Jerk

Setup: Stand with feet hip-width apart, barbell resting on the front shoulders, elbows slightly forward, core engaged.

Movement: Dip slightly by bending knees, then explosively drive upward with legs and press the bar overhead. Re-bend the knees to receive the bar overhead with arms fully extended, then stand to finish.

Standards:

• Arms fully extended and locked overhead
• Bar moves in a straight vertical path
• Feet return to standing position at finish

Focus Points: Use strong leg drive, keep torso upright, quick dip under the bar, stabilize overhead.