Videos
Instructions
- Stand with feet shoulder-width apart, holding dumbbells at shoulder level with palms facing each other.
- Dip your knees slightly by bending them quickly to load the legs.
- Explosively drive through your legs to push the dumbbells overhead.
- As the weights rise, quickly dip under them by rebending your knees into a partial squat.
- Lock the dumbbells overhead with arms fully extended and stand tall to complete the movement.
- Lower the dumbbells back to shoulder level and repeat.
Technical Tips
- Use a rapid dip and drive to transfer power from your legs to the dumbbells.
- Keep your core tight to stabilize the torso during the dip and catch phases.
- Avoid pressing with the arms too early; rely on leg drive first.
- Ensure the dumbbells finish directly above your shoulders in the locked-out position.
Breathing Tips
- Inhale before the dip phase.
- Exhale forcefully during the drive upward.
- Inhale while resetting the dumbbells to shoulder level.
Medical restrictions
- Shoulder impingement or instability
- Lower back pain or spinal disc issues
- Knee joint pathologies such as meniscus tears or instability
The Dumbbell Push Jerk is a powerful, full-body compound movement designed to develop explosive upper-body strength and improve neuromuscular coordination. This advanced exercise uses a quick dip and drive from the legs to generate momentum, allowing the lifter to press the dumbbells overhead while minimizing strain on the shoulders. By involving both the upper and lower body, the push jerk efficiently recruits multiple muscle groups, making it ideal for athletes and fitness enthusiasts seeking to enhance overhead performance, dynamic stability, and movement efficiency. The use of dumbbells adds an additional challenge by requiring greater balance and unilateral control, making the movement more functional and transferable to real-world and sport-specific demands. The Dumbbell Push Jerk is commonly used in CrossFit, strength training, and performance conditioning programs to develop explosive power and total-body coordination.
What is the main benefit of the Dumbbell Push Jerk?
The Dumbbell Push Jerk builds explosive power and overhead strength while improving full-body coordination and dynamic balance.
Is the Dumbbell Push Jerk good for shoulder strength?
Yes, the Dumbbell Push Jerk effectively develops shoulder strength and stability, especially when combined with proper leg drive and core control.
Can beginners perform the Dumbbell Push Jerk?
Due to its technical demands, the Dumbbell Push Jerk is best suited for intermediate to advanced users who have mastered foundational pressing and squatting techniques.
How is the Dumbbell Push Jerk different from a Push Press?
Unlike the Push Press, the Dumbbell Push Jerk includes a second dip under the weights, allowing you to catch the dumbbells with less arm pressing and more leg involvement.
How many reps should I do for Dumbbell Push Jerks?
Perform 3–6 reps per set to develop power and technique, adjusting the load based on your goals and movement proficiency.