The push jerk is an explosive weightlifting exercise that requires the lifter to explosively drive a barbell from the shoulders to overhead with a powerful jump. This exercise not only builds strength and power, but also helps build balance and coordination.

It is an important part of any strength training program. It helps develop full body stability and coordination while strengthening major muscle groups such as the chest, back, and shoulders.

What is push jerk?

The push jerk is a weightlifting exercise in which the lifter explosively drives a barbell from the shoulders to overhead with an explosive jump. The movement requires coordination and balance as well as strength and power.

This exercise helps build strength and power and develops full body stability and coordination, strengthening major muscle groups such as the chest, back, and shoulders.

Benefits of push jerk

The push jerk offers a variety of benefits for strength and power athletes. This exercise helps build full body stability and coordination while strengthening major muscle groups such as the chest, back, and shoulders.

It increases explosive power and provides an effective way to build strength in the lower body. Additionally, the push jerk benefits athletes who participate in sports that require explosive power, such as football and basketball.

Movement pattern

The push jerk is an exercise that requires a powerful jump from the shoulders to overhead. The lifter begins standing with the barbell resting on its shoulders and arms fully extended.

When ready, the lifter jumps up and simultaneously pushes the barbell directly overhead, extending their elbows simultaneously. The weight should be pushed upwards straight and not to the side. The lifter then lands in a stable position, with the barbell extended above the head and arms.

Proper Technique

Starting position

The starting position for the push jerk is with the barbell resting on the shoulders and arms fully extended. The feet should be hip-width apart, toes pointing slightly outward, and with a slight bend in the knees. The back should be kept straight and neutral with good posture throughout the movement. The head should remain up looking forward, and the chest pressed out.

Dip and drive

The dip and drive is the second part of the push-jerk movement. After starting in the initial standing position, the lifter should quickly dip into a quarter squat position by bending their knees and slightly dropping their hips. This helps to create momentum as the lifter pushes up to explosively drive the barbell over its head. The lifter should extend their legs and jump up, pushing the weight directly overhead.

Catch position

The catch position is the third part of the push-jerk movement. After successfully pushing the barbell from shoulders to overhead, the lifter should quickly drop under the bar and catch it in an overhead squat position. This requires a strong, stable core and legs to absorb the weight load as it is caught. The feet should be slightly wider than hip-width apart, and the torso should be upright. The elbows should be locked out, and the bar should be held directly over the head.

Recovery

After the push jerk exercise, it is important to allow the body to fully recover before attempting any more exercises. Proper recovery is essential for preventing injury and improving performance. After completing the push jerk, lifters should rest between sets or exercises and cool down with light stretching or an active recovery activity such as walking or cycling. Foam rolling can also help release muscle tension and aid in recovery.

Common Mistakes

Not fully extending the hips

One of the most common mistakes when performing a push jerk is not fully extending the hips. When jumping up to drive the barbell overhead, lifters should extend their hips completely to generate power and ensure correct form. Failure to do so can lead to an incomplete range of movement, increasing the risk of injury and decreasing performance. It is important for lifters to focus on extending their hips fully during the movement.

Catching the barbell too high or too low

Catching the barbell too high or too low is another common mistake when performing a push jerk. If the bar is caught too low, the lifter may be unable to lock out their elbows and absorb the weight correctly, increasing their risk of injury.

Conversely, if the bar is caught too high, it can cause instability in the overhead position and potential shoulder impingement. It is important for lifters to focus on catching the bar at shoulder level to maintain proper form and reduce the risk of injury.

Failure to lock out the arms

The final part of the push-jerk movement is to lock out the arms overhead. This requires a full extension of the elbows and shoulders to safely absorb and stabilize the load. If the lifter fails to lock out their arms, it can increase their risk of injury by putting more strain on their joints and muscles. It is essential for lifters to focus on locking out their arms correctly to complete the movement safely.

Variations

Alternating push jerk

The alternating push jerk is a variation of the traditional push jerk exercise. This variation requires the lifter to alternate which arm they press the barbell with. The movement is similar to a standard push jerk in starting and catch position, however each rep should involve alternating arms. This helps improve coordination while adding an element of challenge, as one arm must now be used to stabilize the weight while the other arm performs the movement.

Behind the neck push jerk

The behind-the-neck push-jerk is a variation of the traditional push-jerk exercise, which involves pressing the barbell overhead from behind the neck instead of in front. This variation requires slightly more flexibility and mobility to position the arms correctly for movement.

Additionally, lifters should ensure that their head and neck are in a neutral position throughout the exercise, as any excessive flexion or extension of the neck can put additional strain on the joints.

Split jerk

The split jerk is another variation of the push jerk exercise. This variation requires the lifter to split their legs into a lunge position as they drive the barbell overhead. After their dip and drive, the lifter should extend one leg forward and one back as they press up and catch the barbell in the overhead position. This variation requires more coordination and balance than a standard push jerk and greater mobility to perform it correctly and safely.

Training Tips

Importance of warm-up and mobility exercises

Lifters need to warm up adequately before performing any push-jerk exercise. This helps reduce the risk of injury by activating the muscles and preparing them for movement. It is also important to include mobility exercises to increase the range of motion, improve coordination and flexibility, and enhance performance. To properly warm up for a push jerk, it is recommended to perform dynamic stretching and activation exercises and lighter weight lifts before the push jerk.

Incorporating push jerk into a workout routine

Incorporating push jerks into a workout routine is a great way to build strength and power. It is an explosive, multi-joint movement that can help improve athletic performance, muscular endurance, and overall fitness. The push jerk should be included in any comprehensive workout program as a compound exercise.

When incorporating the push jerk into a workout routine, it is important to focus on form and technique. Start with lighter weights as you perfect the movement before progressing to heavier weights. Additionally, ensure that you use a full range of motion throughout the exercise to maximize its benefits.

Proper progression for improving technique and strength

Proper progression for improving technique and strength is important when incorporating the push jerk into a workout routine. Beginners should start with a lightweight, focusing on perfecting their form and technique before progressing to heavier weights.

Once the lifter has developed more confidence with the exercise, they can add weight in small increments as they become more comfortable with the movement.

Additionally, lifters should take time to practice the individual components of the push jerk to better understand the technique. This will help with overall efficiency and performance when performing the exercise with heavier weights.

The push jerk is a great exercise for athletes and fitness enthusiasts alike. It develops explosive strength, power, and coordination to benefit any workout program. The push jerk is an excellent choice if you want to challenge yourself with an effective compound movement. However, it is important to remember to take your time and practice proper form and technique when performing this exercise. Focus on quality rather than quantity and seek further guidance if needed.

Conclusion

The push jerk is a great exercise for improving strength and power. It involves pressing the barbell overhead from behind the neck, requiring greater flexibility and mobility than a standard press. Performing dynamic stretching, activation exercises, and lighter weight lifts before attempting the push jerk will help reduce the risk of injury.

Moreover, it is important to focus on form and technique when incorporating this exercise into a workout routine. As you become more comfortable with the movement, you can add weight in small increments and practice the individual components of the exercise for improved efficiency and performance.