Push Jerk | Gymacetamol

Muscles Worked

Primary

Shoulders

Secondary

TricepsQuadriceps

Quick Cues

1

Dip and drive explosively

2

Push the bar overhead

3

Catch with feet still

4

Lock out arms fast

Equipment Needed

Barbell

Start with the barbell in the front rack position on your shoulders.
Stand with feet shoulder-width apart and take a breath.
Dip by bending your knees slightly.
Drive up explosively through your legs.
As the bar leaves your shoulders, push yourself under the bar by re-bending your knees.
Catch the bar overhead with locked arms in a partial squat.
Stand up to complete the lift with the bar overhead.
Lower the bar back to your shoulders.
Repeat for the desired number of repetitions.

Common Mistakes

Not dipping straight down before the drive

Pressing the bar forward instead of overhead

Not fully extending the hips

Pro Tips

Dip and drive aggressively through the heels

Catch the bar with your knees slightly bent to absorb force

Keep the bar path straight by maintaining an upright torso during the dip

Your Progress

Variations

Split Jerk

Push Press

Strict Press