Push Jerk is an explosive exercise that develops the shoulders, quadriceps, gluteus and core muscles.

The core muscles have to remain tight throughout the execution of Push Jerk to stabilise the upper body, support the lower back and maintain balance.

Push Jerk helps build strength, power, speed, coordination and balance.

Push Jerk Progression & Mobility

  • Take a grip that is slightly wider than shoulder width on a barbell set on a Power Rack. Keep your hands open, elbows high and parallel to the floor. The bar must be sitting on your shoulders, near your throat.
  • Take two steps back. Position your feet hip width apart, slightly angled outward. Hands must remain open, elbows high and parallel to the floor. Bar should be in line with your hips and heels. Tighten your core and glutes.
  • To start the press, move your chin away from the line of the press then dip by pushing your knees forward and pressing your heels forcefully against the floor, hips are vertical and pushing down. The momentum should throw the bar off your shoulders and straight up.
  • As you are pressing the bar to the top position, drop under the bar in a partial squat which means hips are back and knees are over the feet.
  • Your head should go through the window or the frame created by your fully extended arms.
  • At the top position, elbows must be fully locked out; the bar must be in line with your shoulders, lower back and heels. Complete the movement by standing up while keeping your arms fully extended; the bar remains in line with the shoulders, hips, lower back and heels.
  • Bring the bar down to your shoulders by taking another dip to handle the weight load properly. Repeat the exercise until you have completed the targeted number of reps.

Faults, Form and Technique

Starting the Push Jerk with a shoulder width stance will tend to round the shoulders and place the bar in a forward position.

At the transition to Push Jerk, you will lose balance as you try to drop underneath the bar.

Muscling up the bar is another common mistake made by those who spend less time working on correct technique.

The tendency is to rely more on muscle strength than momentum generated by the legs and hips.

Those who muscle the weight grip the bar and keep their elbows pointed downward. This places most of the load and effort on the shoulders and slows down the transition to Jerk.

Variations: Push Press, Jerk

Push Jerk

How To Do Push Jerk