What is the Push Jerk?

The push jerk is an advanced overhead movement that involves lifting the barbell from the shoulders to an overhead position with a powerful leg drive and a fast re-dip, allowing the lifter to "catch" the weight in a partially squatted position. This technique, popular in CrossFit and Olympic lifting, enables athletes to lift more weight overhead than in a strict press or push press due to the added explosiveness and speed of the movement. The push jerk requires coordination, timing, and control, making it an effective full-body exercise for power development.

Benefits of the Push Jerk

1. Increases Explosive Power: The push jerk requires a quick, explosive movement, building power in the legs, hips, and shoulders. This transfer of force makes it beneficial for athletes in sports that rely on fast, powerful movements.

2. Full-Body Strength and Coordination: The push jerk engages the entire body, from the legs and core to the shoulders and triceps. This movement is excellent for developing both strength and coordination, as it requires timing and precision to execute correctly.

3. Improves Overhead Lifting Capacity: By incorporating a powerful leg drive and a fast re-dip, lifters can move more weight overhead, enhancing their capacity for overhead lifts like the push press, strict press, and even the snatch.

4. Enhances Balance and Stability: The re-dip and lockout phases require balance and core stability to ensure the weight remains controlled overhead, which can improve overall lifting technique and posture.

5. Efficient for Strength and Conditioning: The push jerk is a compound movement that challenges multiple muscle groups, making it a time-efficient way to improve strength and cardiovascular conditioning, ideal for functional fitness and CrossFit athletes.

How to Perform the Push Jerk

1. Set Up: Begin with a shoulder-width stance, gripping the barbell slightly wider than shoulder-width. The bar should rest on the front rack with elbows slightly in front.

2. Dip and Drive: Start by bending the knees slightly and dipping the hips, keeping the torso upright. Then, explosively extend your legs and drive the barbell upward, generating upward momentum.

3. Re-Dip and Catch: As the bar rises, quickly re-dip by bending the knees again to catch the weight overhead in a partial squat position. Your arms should lock out above your head with the bar stable and controlled.

4. Stand and Lock: From the overhead catch position, stand up fully to complete the lift, ensuring the barbell remains in a locked-out position overhead.

5. Breathing: Inhale during the initial dip, then exhale as you extend and press the bar overhead, maintaining a tight core throughout.

Pro Tips for the Push Jerk

• Focus on Timing: The push jerk requires precise timing between the initial drive and the re-dip. Practice with lighter weights to get comfortable with this timing.
• Maintain Upright Posture: Keep your torso upright during the dip and drive phase to ensure the bar travels vertically and remains balanced.
• Develop Speed in the Re-Dip: A quick re-dip will allow you to "catch" heavier weights with stability. Speed and coordination in the re-dip are essential for efficient movement.
• Practice Core Engagement: Keep your core braced throughout the movement to stabilize the spine and prevent excessive leaning or arching.