Legs
Barbell Push Jerk Muscles
Stand with barbell in front rack position. Dip slightly by bending knees while keeping torso upright.
- Equipment
- Equipment
- Difficulty
- Advanced
- Focus Area
- Legs
- Injury risk
- Moderate
Primary muscles
- Deltoids
- Quadriceps
- Gluteus Maximus
Secondary muscles
- Triceps Brachii
- Hamstrings
- Trapezius
- Core Stabilizers
Target muscles
- shoulder
How to perform
- 1
Stand with barbell in front rack position.
- 2
Dip slightly by bending knees while keeping torso upright.
- 3
Explosively extend hips and knees to drive bar upward.
- 4
Quickly drop under the bar into partial squat.
- 5
Lock elbows overhead.
- 6
Stand fully upright to complete repetition.
Safety & form
Train smart. Read these notes before adding heavy load.
