Push Jerk (Barbell)

An explosive barbell movement that uses a quick leg dip and powerful drive to propel the bar overhead, working the whole body with emphasis on the hips and shoulders.

How to do the Push Jerk (Barbell)#

1. Hold the barbell at shoulder height with a grip just outside shoulder width and your feet about hip-width apart.
2. Bend your knees slightly into a short, controlled dip while keeping your torso upright.
3. Explosively extend your hips and knees to drive the bar upward, generating momentum from your legs and hips.
4. Drop under the bar into a partial squat while extending your arms to catch and lock the bar overhead.
5. Stand tall to finish the rep, then lower the bar back to shoulder height under control.

Muscles worked#

• Primary: Front delts, Quads, Glutes
• Secondary: Triceps, Traps, Abs, Calves

Common mistakes#

• Leaning the torso forward during the dip.
• Relying on the arms to press the bar instead of leg drive.
• Not fully extending the hips before attempting to drop under the bar.
• Failing to lock the arms overhead when catching the bar.