Push Jerk

Body region

• Shoulders
• Legs
• Arms

Muscles

Main

• Deltoid
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Triceps

Helps

• Serratus Anterior
• Trapezius
• Gluteus Maximus
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Barbell
• Squat Rack

Technique

1. Take the bar from the rack to the front of your shoulders with elbows slightly forward and feet hip-width apart.
2. Dip down a few inches with the torso upright and the weight on the whole foot.
3. Drive up quickly, extending the legs, and push the bar overhead while dropping a few inches under it with soft knees.
4. Lock the arms, stand tall, and hold the bar over your ears.
5. Return the bar to the shoulders by bending the knees to cushion it.

Cues

• Keep the feet planted and the torso vertical.
• Press yourself under the bar with fast arms.
• Finish with the bar over the back of the head.

Common mistakes

• Leaning back as the bar rises.
• Finishing the lift by pressing slowly with the arms.
• Landing on the toes after the dip.
• Dropping the bar uncontrolled from overhead.

Alternatives

• Power Jerk
• Barbell Jerk
• Overhead Press