Push Jerk

Push Jerk

The push jerk is an explosive weight training exercise that develops power in the shoulders and lower body. This exercise is typically performed with a barbell but can be done with dumbbells.

Instructions

How to perform a Push Jerk:

Stand with your feet hip width apart. Position the weight at the top of your chest, held with an overhand grip.
  • Stand with your feet hip width apart. Position the weight at the top of your chest, held with an overhand grip.

    Stand with your feet hip width apart. Position the weight at the top of your chest, held with an overhand grip.

  • Keeping weight on your heels, bend your knees slightly. Make sure you keep your chest up and do not dip it forward.

    Keeping weight on your heels, bend your knees slightly. Make sure you keep your chest up and do not dip it forward.

  • Extend your knees and hips to drive yourself upwards quickly. As you do, extend your arms over your head.

    Extend your knees and hips to drive yourself upwards quickly. As you do, extend your arms over your head.

  • While the bar has upward momentum, drop your body down and get under the bar so that the weight is caught above your head with your legs in a squatting position. Your head should be forward of the bar.

    While the bar has upward momentum, drop your body down and get under the bar so that the weight is caught above your head with your legs in a squatting position. Your head should be forward of the bar.

  • Finish by fully extending your legs with the bar still overhead.

    Finish by fully extending your legs with the bar still overhead.


 Questions

View or ask questions about Push Jerk form, technique, or anything else.