Push Jerk
Quick Information
Category
Power
Difficulty
Intermediate
Equipment
Barbell, Squat Rack
Primary muscle group
Deltoids, Quadriceps
Secondary muscle groups
Triceps Brachii, Gluteus Maximus, Trunk
Movement pattern
Vertical Push with Re-Dip
Training goal
Power
Sport
General Athletic Development, Olympic Weightlifting, Tactical / Military
Overview
Purpose. Develop overhead power and the ability to re-dip and receive load quickly.
How it fits the system. An intermediate-level vertical push with re-dip entry in the Power section, programmed to develop power. Related work in the library: Kettlebell Snatch and Kettlebell Clean.
Primary muscles
Deltoids, Quadriceps
Secondary muscles
Triceps Brachii, Gluteus Maximus, Trunk
Movement pattern
Vertical Push with Re-Dip
Equipment
Barbell, Squat Rack
Difficulty
Intermediate
How to Perform
- Take the bar in the front rack with the elbows slightly in front.
- Set the feet hip width and brace the trunk.
- Dip a few inches with a vertical torso.
- Drive the legs hard and punch the bar off the shoulders.
- Re-dip under the bar and receive it overhead with locked elbows.
- Stand tall to finish, then return the bar to the shoulders.
Coaching Cues
- Keep the torso vertical in the dip.
- Punch up against the bar as you drop under.
- Finish with the bar over the middle of the foot.
Common Mistakes
- Dipping forward at the chest.
- Pressing the bar out instead of receiving it.
- Landing with the feet far apart.
Progressions & Regressions
Progressions
Increase load or progress to the split jerk.
Regressions
Push press with no re-dip.
When to Use It
When to use
For overhead power and as a weightlifting accessory.
When not to use
With shoulder or wrist pain overhead.
Programming
5 sets of 2 to 3 reps.
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