The push jerk is a fundamental CrossFit movement that takes the explosive power of the push press to the next level. By allowing a lifter to dip under the bar after the initial drive, the push jerk combines strength, speed, and coordination, making it an ideal movement for athletes seeking to increase their total-body power and refine their overhead technique.
What Is a Push Jerk?
The push jerk involves using your legs to drive a barbell overhead, much like the push press. However, what sets the push jerk apart is the addition of a second dip under the barbell after the initial leg drive. This movement allows you to “catch” the barbell in a partial squat position, before standing to complete the lift. The push jerk enables athletes to lift heavier weights overhead by using both a powerful leg drive and fast footwork, making it a versatile tool for increasing strength and athleticism.
The Benefits of Push Jerks
- Increased Power and Speed: The push jerk is one of the most effective exercises for training both power and speed. The quick, explosive leg drive followed by a rapid dip under the bar teaches your body how to generate maximum force in a short time, which is crucial for many athletic endeavors.
- Greater Load Capacity: Because the push jerk allows you to dip under the bar after the drive, you can lift significantly more weight overhead compared to a push press or strict press. This enables you to train with heavier loads, leading to greater strength gains in the shoulders, triceps, and core.
- Improved Coordination: The push jerk requires timing and precision to perform correctly. The movement teaches you how to coordinate your upper and lower body, enhancing your overall athletic ability and body awareness.
- Enhanced Overhead Stability: With the push jerk, you’re not only pressing the weight overhead but also catching it in a stable, locked-out position. This improves your shoulder stability, core strength, and balance, making you better equipped to handle heavy loads in various overhead positions.
- Functional Fitness: The push jerk mimics real-world movements that require you to lift and stabilize objects overhead quickly. Training with this movement improves functional fitness, which translates to better performance in everyday tasks, sports, and other strength-based activities.
How to Perform a Push Jerk Correctly
Mastering the push jerk requires attention to technique and timing. Here’s a step-by-step guide to executing the movement with proper form:
- Set-Up:
• Stand with your feet shoulder-width apart, holding a barbell in the front rack position, with the bar resting across your shoulders.
• Your hands should be just outside shoulder-width, with elbows slightly in front of the bar. Keep your chest up, core braced, and glutes engaged. - First Dip:
• Perform a shallow dip by bending your knees slightly, keeping your chest upright and your heels flat on the floor. This dip helps load your legs and generate power for the lift. - Drive:
• Explosively push through your heels to extend your legs, using the momentum to drive the barbell off your shoulders. Simultaneously, press the bar overhead with your arms, generating as much upward force as possible. - Second Dip (Catch):
• As the barbell moves upward, quickly drop your body into a partial squat by bending your knees and hips. Your goal is to catch the barbell with your arms locked out overhead while your body is in a quarter-squat position. - Stand:
• Once you’ve caught the bar overhead, stand up fully by extending your legs, with the barbell stabilized overhead. Make sure your arms are fully extended and the barbell is in line with your midline. - Lower the Bar:
• Slowly and under control, lower the barbell back to the front rack position. Reset and repeat for the desired number of reps.
Common Mistakes to Avoid
- Not Dipping Under the Bar: One of the most common mistakes is failing to drop under the bar after the initial drive. Without this dip, you’re effectively doing a push press, which limits the amount of weight you can lift. Focus on driving the bar upward and quickly getting under it to catch the weight.
- Too Slow on the Catch: Speed is essential in the push jerk. Some athletes hesitate during the catch phase, leading to missed lifts or a wobbly lockout. Work on being fast and aggressive in your dip under the bar.
- Leaning Forward: During the first dip, it’s important to keep your chest upright. Leaning forward shifts the load to your lower back, increasing the risk of injury and reducing the power transfer from your legs.
- Pressing Instead of Jerking: The push jerk isn’t just a press. If you find yourself pressing the bar overhead instead of using your legs to assist, you’re missing out on the power and efficiency of the movement. Focus on the timing: drive, dip, and lock out.
- Not Locking Out: Failing to lock your elbows and stabilize the weight overhead can result in incomplete reps or loss of control. Always ensure you lock out your arms with the barbell directly above your center of gravity before standing up.
How to Incorporate Push Jerks Into Your Workout
The push jerk is a versatile movement that can be used in strength training, Olympic weightlifting, or conditioning work. Here are a few ways to add it to your routine:
• Strength Training: Include push jerks in your upper body or total-body strength sessions. Aim for 3-5 sets of 2-5 reps with moderate to heavy weight, focusing on speed and proper technique.
• Olympic Weightlifting: Use the push jerk as part of your clean and jerk practice. Perform 3-4 sets of 1-3 reps at a higher percentage of your one-rep max to build overhead strength and technique.
• Conditioning: Incorporate push jerks into CrossFit WODs or circuits. Pair them with movements like box jumps, rowing, or double-unders to challenge both your cardiovascular endurance and power output.
Push Jerk Variations
• Dumbbell Push Jerk: Using dumbbells instead of a barbell requires more unilateral stability and control. Perform the same movement pattern with a dumbbell in each hand.
• Split Jerk: In this variation, you catch the barbell in a lunge position with one foot forward and one foot back. The split jerk allows for even heavier loads and is often used in Olympic weightlifting.
• Behind-the-Neck Push Jerk: Starting with the barbell behind your neck places more emphasis on the shoulders and upper back. This variation can improve overhead mobility and technique.
Final Thoughts
The push jerk is a powerful, dynamic movement that combines strength, speed, and precision. Whether you’re looking to increase your overhead strength, improve athletic performance, or refine your Olympic lifts, the push jerk is an essential tool in your CrossFit or strength training routine.
Remember to focus on technique and timing before increasing the weight. With consistent practice, the push jerk will become a key part of your training arsenal, helping you develop explosive power and total-body coordination.
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