Push-jerk
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.
Type:
Olympic Weightlifting
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Barbell
Benefits Of This Exercise
- The push-jerk is a powerful exercise that builds full-body power, strength, and coordination
- Allows you to put heavier weight overhead than with the push-press or strict press
- Incorporates elements of both CrossFit and Olympic weightlifting
- Starts with the barbell in the front rack position, then is pushed overhead with assistance from the legs
- Requires the lifter to dip under the bar as it is being pushed
- Ideal for developing strength and power, best performed with low reps and a focus on movement quality
- Can be used as part of a CrossFit workout, Olympic weightlifting program, or for power training in athletics
- May be more comfortable for some lifters than the split jerk
- Improves coordination and form while building strength and explosiveness
Step by Step Instructions For Push-jerk
- Start by standing with the weight racked on the front of your shoulders.
- Begin the exercise by performing a dip. Keep your feet directly under your hips and flex your knees slightly without moving your hips backward.
- Reverse the direction of your dip as powerfully as possible, driving through your heels to create speed and force.
- As the bar leaves your shoulders, move your head out of the way to avoid hitting it.
- 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.
- As you move your feet, continue to push the bar up with your arms.
- Lock out your arms overhead to receive the bar.
- Once you have received the bar overhead, return to a standing position.
- Repeat the exercise for the desired number of reps.
Warm Up Tips
- Start with a dynamic warm-up to increase blood flow and prepare the muscles for the exercise.
- Perform some light shoulder and wrist stretches to improve mobility and flexibility.
- Do some bodyweight squats to warm up the lower body and activate the leg muscles.
- Practice the dip motion without any weight to get the movement pattern down.
- Gradually add weight to the front rack position and perform a few sets of push-jerks with lighter loads to warm up the muscles and practice technique.
- Focus on explosive movements during the warm-up sets to activate the fast-twitch muscle fibers.
- Take short breaks between warm-up sets to allow the body to recover and prepare for the next set.
- Pay attention to your form and technique during the warm-up sets to ensure proper movement patterns.
- Listen to your body and adjust the warm-up based on your individual needs and limitations.
- Finish the warm-up with some light cardio exercises, such as jogging or jumping jacks, to increase heart rate and further warm up the body.
Push-jerk Safety Tips
- Warm up properly before attempting the push-jerk to prevent injuries.
- Ensure that the weight is properly racked on the front of your shoulders before starting the exercise.
- Maintain proper form throughout the exercise, especially during the dip. Keep your feet directly under your hips and avoid moving your hips backward.
- When driving through the heels, generate as much speed and force as possible, but be mindful of your head position. Move your head out of the way as the bar leaves your shoulders to avoid any potential injuries.
- Quickly position your feet into the receiving position as the bar leaves the floor. This will help you maintain stability and control during the exercise.
- Keep your arms locked out overhead when receiving the bar to avoid any strain on your shoulders.
- Focus on maintaining a slightly wider stance with partially bent knees when receiving the bar to ensure stability and balance.
- Return to a standing position slowly and with control to avoid any sudden movements or strain on your body.
- Start with low reps and gradually increase the intensity and volume as you become more comfortable and proficient with the push-jerk.
- Listen to your body and take breaks when necessary. Pushing yourself too hard without proper rest can increase the risk of injuries.
- Consult with a qualified trainer or coach to ensure proper technique and form during the push-jerk exercise
Incorporating Into Other Workouts
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,