How to Push Jerk

a man lifting a barbell in a gym

Introduction:

The push jerk is a dynamic and explosive weightlifting movement that combines strength, power, and technique. Often featured in CrossFit workouts, the push jerk allows you to lift heavier weights overhead by using a powerful leg drive and a quick dip under the bar. This exercise not only enhances your overall strength but also improves your athletic performance and coordination. In this guide, we’ll break down the mechanics of the push jerk, provide a step-by-step guide, discuss necessary equipment, offer scaling options, address common mistakes, and highlight the benefits and muscles worked.

Steps in the Push Jerk movement

  1. Starting Position:

    • Stand with your feet shoulder-width apart.
    • Hold the barbell in the front rack position with your hands slightly wider than shoulder-width apart.
    • Keep your elbows pointed slightly forward, and your core engaged.

  2. Dip:

    • Initiate the movement by dipping your hips and knees slightly, keeping your chest upright.
    • The dip should be quick and controlled, with your weight balanced over your midfoot.

  3. Drive:

    • Immediately after the dip, explosively extend your hips and knees to drive the barbell upward.
    • Use the power from your legs to generate upward momentum for the bar.

  4. Catch:

    • As the barbell reaches its peak, quickly dip again by bending your knees and catching the bar overhead.
    • Lock your arms out fully and ensure the bar is directly above your shoulders and midfoot.

  5. Stand Up:

    • Once you have caught the bar in a stable overhead position, stand up fully to complete the lift.
    • Ensure your arms remain locked out and your core is engaged throughout the movement.

What Equipment is needed

  • Barbell
  • Weight Plates
  • Collars
  • Belt
  • Chalk
  • Weightlifting Shoes
  • Wrist Wraps

 Check out the Equipment subsite for more tools, tips, and inspiration.

Scaling Options: 

To gradually build strength and proficiency, consider the following scaling options:

Common Mistakes to Avoid:

  • Incorrect Dip: Ensure your dip is quick and controlled, with your chest upright. Avoid leaning forward or letting your knees collapse inward.
  • Insufficient Drive: Use your legs to generate power, not just your arms. Focus on a strong and explosive extension of your hips and knees.
  • Poor Catch Position: Make sure to dip quickly under the bar and catch it with locked arms directly overhead. Practice the timing of the second dip to improve stability.
  • Lack of Core Engagement: Maintain a tight core throughout the movement to support your spine and prevent excessive arching of the lower back.

Benefits of the Movement: 

  • Explosive Strength: Enhances your ability to generate power quickly, benefiting athletic performance in various sports.
  • Overhead Stability: Improves shoulder and core stability, which is crucial for other overhead movements.
  • Functional Fitness: Mimics real-life lifting scenarios, making you stronger and more capable in everyday tasks.
  • Full-Body Engagement: Activates multiple muscle groups simultaneously, promoting overall strength and muscle development.
a man in a gym lifting a barbell

Which Muscles Are Worked:

During this exercise, the following muscle groups are engaged:

  • Primary Muscles: Shoulders (deltoids), Quadriceps, Glutes
  • Secondary Muscles: Trapezius, Triceps, Core muscles (abdominals and obliques)

Alternative Similar Movements: 

If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:

Check out the exercise library for more alternatives!

Q&A for Split Jerks

What is push jerk good for?
The push jerk is excellent for developing explosive power and improving overhead stability. It engages multiple muscle groups and enhances athletic performance by mimicking real-life lifting scenarios.

Is push jerk easier than push press?
The push jerk can be easier than the push press for lifting heavier weights because it involves a second dip under the bar, allowing you to catch the weight in a more stable position.

How can I increase my jerk?
To increase your jerk, focus on improving your leg strength and explosiveness with exercises like squats and plyometrics. Practicing technique drills and increasing your overhead stability will also help.

How can I increase my jerk speed?
Increasing your jerk speed involves practicing quick and explosive dips and drives. Plyometric exercises and speed drills, such as box jumps and speed squats, can enhance your overall explosiveness.

How do I do a push jerk?
Perform a push jerk by starting with the barbell in the front rack position, dipping your hips and knees, driving the bar up with your legs, and catching it overhead with a second dip. Refer to the step-by-step guide above for detailed instructions.

Do jerks build muscle?
Yes, jerks build muscle, particularly in the shoulders, quadriceps, glutes, and core. The movement also promotes overall muscle development by engaging multiple muscle groups simultaneously.

What kind of grip do you use for push jerk?
For a push jerk, use a grip that is slightly wider than shoulder-width. Ensure your grip is firm but not overly tight, allowing for a smooth transition during the movement.

Can you jerk in Strongman?
Yes, the jerk is often used in Strongman competitions, particularly in events involving overhead lifts. The technique can help athletes lift heavier weights more efficiently.

What muscle group is the push jerk?
The push jerk primarily targets the shoulders, quadriceps, and glutes. Secondary muscles involved include the trapezius, triceps, and core muscles.

How to perfect the jerk?
Perfecting the jerk involves practicing your technique, focusing on a strong and controlled dip, explosive drive, and quick catch. Regularly working on mobility and stability can also enhance your form.

What is a good weight to jerk?
A good weight to jerk depends on your strength level and experience. As a benchmark, intermediate lifters might aim to jerk around 1 to 1.5 times their body weight.

Is split jerk hard?
The split jerk can be challenging due to the coordination and balance required to split your legs during the catch. However, it provides greater stability for lifting heavier weights.

How do I stop being a jerk?
In the context of weightlifting, to stop being “a jerk,” focus on proper technique and control throughout the movement. If the question is about behavior, kindness and empathy go a long way.

What is a good jerk setting?
A good jerk setting includes a stable platform, a barbell with appropriate weight plates, and enough space to perform the lift safely. Proper equipment, such as lifting shoes and wrist wraps, can enhance performance.

How to clean and jerk as a beginner?
As a beginner, start with lighter weights and focus on mastering the technique of both the clean and the jerk separately. Work with a coach or use instructional videos to ensure proper form.

Should I split jerk with both legs?
While most lifters have a dominant leg for split jerking, practicing with both legs can improve overall balance and coordination. However, it’s typically more effective to use your dominant leg for maximal lifts.

What is the heaviest split jerk?
The heaviest split jerk recorded is by Georgian weightlifter Lasha Talakhadze, who lifted 267 kg (588 lbs) in competition. World records may continue to evolve as athletes push their limits.

Is push jerk or split jerk better?
Both the push jerk and split jerk have their benefits. The push jerk is simpler and quicker, making it useful for lifting moderate weights quickly, while the split jerk provides more stability for lifting heavier weights.

Conclusion: 

Incorporating the push jerk into your training regimen can significantly boost your explosive strength, overhead stability, and overall functional fitness. With practice and proper technique, you’ll master this powerful movement and reap the benefits in your CrossFit workouts and beyond. So, grab your barbell, focus on the steps, and push your limits with the push jerk!

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