Push-Jerk For Tennis | Exercise 6.130

Resistance Training · Book exercise 6.130

Watch the movement and use the technique notes below to interpret the demonstration.

Exercise Video

Technique Photograph

Bar supported across the front of the shoulders with elbows forward
Shared front-rack setup detail, reused from the hang-clean photograph. This still shows shoulder support; use the video above for this exercise’s movement and timing.

How To Perform The Exercise

Start with the bar on the upper chest. Dip shallowly, drive it vertically through rapid knee and hip extension, then quickly bend the hips and knees to receive the bar overhead with straight arms before standing tall.

Technique Cue

Move under the rising bar; the receiving squat distinguishes this from a push-press.

Book Technique And Progression

Book difficulty: 4 (the book’s exercise rating). Choose a load suited to your experience and master the component movements first.

Move under the rising bar; the receiving squat distinguishes this from a push-press.

Related exercises: push press and overhead squat. Read the tennis conditioning book for the complete progression, and explore tennis workouts to combine movements.

Explore Related Tennis Exercises

Resistance Training library · The tennis book · Workouts

Book reference: Advanced Concepts of Strength & Conditioning for Tennis, Chapter 6, exercise 6.130 Push-Jerk.