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Barbell Push Jerk

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Shoulders

Calories Burned:  442 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Deltoids
Secondary Muscles Trained:  Trapezius
Instructions: 
1. Start with the bar on the front of your shoulders as if you were doing front squats. Slide your hands out wider than your shoulders to the snatch position.
2. Dip your legs and jump while pushing the weight up over your head to a locked out overhead position to complete the movement.
3. Note that the jump and lift happens in one swift movement with your body "jumping" underneath the bar to receive the weight. The locked out position will be behind your head for balance (where the bar would be if you pressed up from a behind the neck position)
4. Also note that you need to keep your head up and back straight as you finish the movement. 

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