|To begin this exercise you will need to position a bar across the front of your shoulders, on your finger tips, hands opened, and elbows up pointing forward, in the same manner as a Front Squat or the finish of a Clean. To do so either lift a bar from a squat rack, or perform a power clean (See Power Clean).
Now you are ready to Push Jerk. Begin the movement by slightly flexing your knees and hips, your hips should move back slightly as you do so. Quickly and explosively extend your knees and hips thrusting the bar upward off of your shoulders. Once the bar comes off of your shoulders continue to press it up with your arms. At this point you will be holding the bar overhead arms and legs extended. To lower the bar flex the elbows, knees, and hips. Lower the bar somewhat quickly but under control to your upper chest. Return to the beginning position and absorbing the impact with your flexed knees and hips.|