Videos
Instructions
- Begin standing with feet shoulder-width apart and the barbell resting on your front deltoids in the front rack position.
- Initiate a small dip by bending the knees slightly while keeping your torso upright.
- Explosively extend through the hips and knees to drive the barbell upward.
- As the barbell travels upward, quickly dip again to receive it overhead in a partial squat.
- Lock out your arms with the barbell directly overhead and stand up fully to complete the lift.
- Lower the barbell back to the front rack position in a controlled manner and repeat.
Technical Tips
- Keep your elbows high in the front rack position to maintain bar stability.
- Drive through your heels and stay balanced during the dip and drive.
- Use a fast and aggressive second dip to catch the bar efficiently overhead.
- Ensure the barbell finishes directly over your shoulders with elbows locked out.
Breathing Tips
- Inhale before initiating the dip.
- Exhale explosively as you drive the bar overhead.
- Inhale again when resetting the bar in the front rack position.
Medical restrictions
- Shoulder impingement or instability
- Lower back injuries
- Knee joint issues or instability
The Push Jerk is an advanced compound exercise designed to develop explosive power, overhead strength, and total-body coordination. It involves a dynamic triple-extension movement followed by a fast dip under the barbell to catch it overhead. Unlike strict presses, the Push Jerk allows for heavier loads by utilizing momentum from the lower body. This makes it an effective tool for improving athletic performance, especially in sports and functional fitness programs. The Push Jerk not only challenges the shoulders and triceps but also heavily engages the legs, glutes, and core, demanding high levels of neuromuscular efficiency. It’s commonly used in Olympic weightlifting and CrossFit training due to its effectiveness in developing power output and overhead stability. Practicing the Push Jerk can also help refine timing, speed, and coordination, making it ideal for athletes seeking performance gains and strength development across multiple planes.
What is the purpose of the Push Jerk?
The Push Jerk builds explosive power and overhead strength by using a dynamic leg drive followed by a rapid dip to catch the weight in a stable overhead position.
How is the Push Jerk different from the Push Press?
Unlike the Push Press, the Push Jerk includes a second dip under the bar to catch it, allowing you to lift more weight using less shoulder pressing strength.
Is the Push Jerk suitable for beginners?
The Push Jerk is best suited for intermediate to advanced lifters due to its technical demands; beginners should first master the strict press and push press.
What muscles does the Push Jerk work?
The Push Jerk primarily works the shoulders and triceps, while also engaging the legs, glutes, core, and lower back for power and stabilization.
How many reps should I perform for Push Jerks?
For strength and power, perform 3–6 reps per set with a focus on explosive movement and precise technique.