Push Jerk Guide: How to Do Push Jerks With Perfect Form

The push jerk, also known as the power jerk, is a compound exercise performed by lifting a weighted bar overhead with an explosive movement. Begin the push jerk exercise by grabbing a barbell with a grip that’s slightly wider than shoulder-width. Hold the barbell right above your chest in a front rack position with your elbows slightly in front of the bar. Keep your feet hip-width apart. Bend your knees before pushing your feet into the floor, using the upward momentum to lift the barbell until your elbows are at a full extension. Catch the load overhead with your lower body in a partial squat position.

The push jerk and the push press activate similar muscle groups across your body, but these exercises differ in a few distinct ways:

• Movement pattern: The push jerk uses a more explosive movement than the push press, using momentum to thrust the weighted barbell overhead.
• Difficulty level: The movement pattern of the push jerk is generally more complex than that of the push press.
• Weight level: With the more explosive movement of the push jerk, you can lift a heavier weight than the standard push press.

For the push jerk, begin by using a weight that you can control for 3–5 sets of 3–6 repetitions.
Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Set up a barbell to the appropriate height outside of the squat rack, according to your height. The barbell should be slightly lower than your shoulders.
2. 2. While facing the barbell, step toward the barbell and place your hands under each side of the barbell. Your hands should be slightly wider than your shoulders.
3. 3. With your palms underneath the barbell, grab the barbell with a full grip and rotate your arms under the barbell so your elbows are slightly in front.
4. 4. Lift your chest without extending your spine, and push your head back to prevent the barbell from contacting your neck. The barbell should rest on your upper chest and the front of your shoulders.
5. 5. Un-rack the barbell and take a few steps backward. Your posture should be tall, with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
6. 6. Evenly distribute your weight on your feet, from toe to heel. Grip the floor with your feet to create a stable foot position.
7. 7. Pre-tension your shoulders and hips while engaging your core. Keep your ribs down and your pelvis tucked.
8. 8. Begin the jerk by bending your knees to lower your body a few inches while maintaining an upright body position.
9. 9. From an upright position, explosively push your feet into the floor and begin to straighten your legs as if you were jumping.
10. 10. As your legs straighten, allow the momentum of your legs to help drive the barbell overhead as if you were performing an explosive overhead press.
11. 11. Push into the barbell to propel it overhead while dropping into a quarter squat position.
12. 12. The barbell should finish slightly behind your ears with your arms locked out overhead. Your head should be pushed forward to its neutral position. Your chin should still be tucked. Your shoulders and upper back should support the barbell in the overhead position. Your shoulders should finish over your hips.
    
13. 13. While maintaining a strong upper body position, stand tall to finish the movement.
14. 14. Lower the barbell back to your shoulders and set up for another repetition.

Including push jerks in your strength training program can have several benefits.

1. 1. Push jerks can help build muscles. The push jerk is a full-body exercise that can help develop muscles across your body, including in your hamstrings, glutes, quadriceps, calves, triceps, and core.
2. 2. Push jerks improve your explosive power. With proper push jerk technique, the push jerk can increase your power output during other compound exercises like the deadlift, bench press, and overhead squat.
3. 3. Push jerks prepare you for other Olympic lifts. Practicing the push jerk is one of the best ways to prepare yourself for more challenging Olympic weightlifting exercises, like the clean and jerk and the split jerk, which includes a lunge movement as you catch the bar.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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