Behind the back jerk and press

Place the bar on your shoulders as shown. In order to avoid injury, it is important to choose the right working weight. Do not start this exercise if your level of physical fitness does not allow it! Sit down a little and with the help of the efforts of the legs, press the barbell with your arms fully extended. Return to starting position. Squat a little in the descent phase of the barbell to absorb its fall.