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After these three seconds, see if you have enough balance to stay in this low squat position and press the bar overhead and lock out the elbows.he is using a 45-pound bar. <br><br>The Jerk Press (right): Place the bar behind the neck in a high-bar squat position. It can also be done with the bar in front, as in doing front squats. Squat down slightly, and explosively thrust the bar upward. As this is done, quickly spit your feet as you would in an Olympic-style clean and jerk. The bar will end up overhead in a locked position. Then stand upright. Do two sets of five reps. Jerk presses, which are also called push jerks, develop upper-body explosiveness and shoulder strength. <br><br>The Push Press (See Drill #3 Above): Assume the same position as in the jerk press either, in front or back and squat down slightly. Now, explosively thrust the bar upward using the legs and arms. 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