TECHNIQUE
1. Begin with bar racked slightly above chest level with the palms facing up. His grip should be shoulder width apart and he should have a slight knee bend. (Note: This beginning position is the end position for cleans.)
2. The athlete will begin the lift by sinking his hips (as if he were sitting down) to a ¼ squat position.
3. Upon reaching that ¼ squat position, he will explode upwards while his body becomes more and more erect. This is also where he will begin to extend the bar vertically.
4. He will push the bar overhead and work to get his arms fully locked out.
5. While pushing the bar overhead he will “drop” one foot back. In other words, his right or left foot will move about 8-12 inches behind the other as he racks the weight. The distance of that step is dependent upon the athlete – the taller the athlete the longer the step back.
6. With the weight racked overhead, the athlete will maintain knee bend with both legs.

COACHING POINTS
1. The athlete should not have to arch his back to successfully get “under” the bar. His back should be flat in a vertical position.
2. This lift can cause strain on one’s wrists. If this is the case, then the athlete needs to lower his weights, while raising the repetition level.

PUSH JERK WORKOUT
1. Development Phase – 3 sets of 5 repetitions. On Friday you need to burn-out on your last set.
2. Peak Phase – 3 sets. On Friday you need to burn-out on your last set.
Set 1: 4 reps
Set 2: 3 reps
Set 3: 2 reps

Click here for video showing how to properly perform the push jerk.

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