Push Jerk

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Stand with feet hip-width apart, holding the barbell in the front rack position on your shoulders with elbows slightly in front of the bar.
• Perform a quick, shallow dip by bending your knees while keeping your torso completely upright.
• Drive forcefully through your legs to launch the bar, then rapidly drop underneath it by rebending your knees as you lock out your arms overhead.
• Stand up completely to a fully extended position with locked elbows before lowering the bar under control.

Common mistakes

• Pressing the bar with the arms too early instead of waiting for the leg drive to transfer power.
• Failing to catch the bar in a secondary dip, turning the movement into a push press.
• Letting the torso lean forward during the dip, which sends the path of the bar forward.

Frequently asked questions

What is the difference between a push press and a push jerk?

In a push press, you drive the weight overhead and finish with straight legs, whereas in a push jerk, you catch the weight in a partial squat and then stand up.

Why should my elbows be slightly lower in a push jerk compared to a front squat?

Slightly lower elbows allow you to press against the bar instantly and transfer leg drive directly into the overhead press.

Related exercises