|To begin this exercise you will need to position a bar across the back of your shoulders, in the same manner as a Squat. To do so, lift a bar from a squat rack.
Now you are ready to Push Jerk Rear. 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 begin pushing it upuntil your arms come to full extension. At this point you will be holding the bar overhead arms, and legs fully extended and standing erect. To lower the bar flex the elbows, knees, and hips. Lower the bar somewhat quickly but under control to the back of your shoulders. Return to the beginning position and absorbing the impact with your flexed knees and hips.|