How to do a Push Jerk to increase your strength and improve your performance in CrossFit WODS.

Set up for a Push Jerk

• Start with the feet underneath the hips, hands outside the shoulders with a full grip on the bar.
• Hands outside the shoulder with a full grip, elbows slightly in front of the bar.
• Begin with the bar racked on the front on the shoulders, belly tight.

Points of Performance for a Push Jerk

• Start the movement by with a dip and drive, break at the hips and knees dipping straight down and dynamically straight back up, keeping the torso vertical.
• Open the Hip aggressively and completely.
• Push yourself down under the bar and catch the bar in full lockout.
• Drive through the heels back to a standing position.