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