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Push Jerk

Learn how to properly perform the Push Jerk with this complete demonstration video.

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What is the Push Jerk?

The Push Jerk is a strength and power exercise that intensely engages the entire body. Unlike the push press, the push jerk allows for an additional drive due to hip and knee extension, enabling the lifting of heavier loads. This exercise is ideal for improving explosiveness and coordination.

How to properly perform the Push Jerk

  1. Start with the barbell racked on your shoulders, hands slightly wider than shoulder-width apart.
  2. Position your feet shoulder-width apart, toes slightly turned out.
  3. Bend your knees and hips to initiate the dip.
  4. Drive through your legs and explosively extend your hips and knees to push the barbell overhead.
  5. As the barbell rises, press it overhead and lock out your arms.
  6. Lower the barbell back to your shoulders by bending your knees and hips.
  7. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Primary muscle
  • Full body
Mechanics type
Required equipment
Discipline
  • Weightlifting
  • CrossFit

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