The Push Jerk a a movement where the barbell starts in the front rack position (clean grip) and ends with the barbell locked out overhead. Like the push press the legs and hips are used in this lift, and the main difference between the two is the finishing/receiving position.
In the Push Jerk you jump up with the bar while punching the bar overhead, and land underneath the bar with the hips retreated and the bar locked out overhead. A quick change of direction in the dip and speed under the bar are very important in the push jerk.
-The barbell will start in the front rack position with high elbows
-Feet will be underneath the hips in the jumping position
-Eyes will be straight ahead and the core and glutes will be engaged
[caption id="attachment_376768" align="aligncenter" width="225"]
Dip and front rack position for the Push Jerk.[/caption]
-The first part of the push jerk is the dip and drive. The dip should be short (about two inches) and the chest should remain vertical while the knees push out over the toes
-The drive is the quick change of direction coming out of the dip and is where the power in the lift is generated
-Once you have come out of the dip and finished your jump, you will punch the bar overhead
-As you punch the bar overhead you will retreat your hips back and receive the bar overhead in the power position
-The lift is complete when you return to standing- full hip and knee extension
[caption id="attachment_376770" align="aligncenter" width="225"]
The receiving position for the Push Jerk.[/caption]