The push-jerk is a powerful exercise that incorporates elements of both CrossFit and Olympic weightlifting. It begins with the barbell in the front rack position and is then pushed overhead with assistance from the legs. Unlike the push-press
, the lifter dips under the bar as it is being pushed. This exercise is ideal for developing strength and power and is best performed with low reps and a focus on movement quality. It can be used as part of a CrossFit workout, Olympic weightlifting program, or for power training in athletics. The push-jerk is a great way to build strength and explosiveness while improving coordination and form.
The push-jerk is a powerful exercise that can be incorporated into workouts to build full-body power, strength, and coordination. It allows you to put heavier weight overhead than with the push-press or strict press, making it a great choice for those looking to increase their upper body strength. Additionally, the push-jerk may be more comfortable for some lifters than the split jerk, making it accessible to a wider range of individuals.
To incorporate the push-jerk into your workouts, you can follow these steps:
1. Start by standing with the weight racked on the front of your shoulders.
2. Begin the exercise by performing a dip. Keep your feet directly under your hips and flex your knees slightly without moving your hips backward.
3. Reverse the direction of your dip as powerfully as possible, driving through your heels to create speed and force.
4. As the bar leaves your shoulders, move your head out of the way to avoid hitting it.
5. As your feet leave the floor, quickly move them into the receiving position. This should be a slightly wider stance with your knees partially bent.
6. As you move your feet, continue to push the bar up with your arms.
7. Lock out your arms overhead to receive the bar.
8. Once you have received the bar overhead, return to a standing position.
9. Repeat the exercise for the desired number of reps.
The push-jerk can be used as part of a CrossFit workout, Olympic weightlifting program,