Push Jerk

An overhead lift that uses leg drive to launch the bar and then a re-bend of the knees to drop underneath it, receiving the bar in a partial squat before standing. It moves more weight overhead than the push press.

Standard: A valid rep starts in the front rack and finishes standing tall with the bar locked out overhead and the hips, knees, and arms fully extended.

How to do the Push Jerk

1. Rack the bar on the shoulders, feet under the hips, and brace the midline.
2. Perform a short, vertical dip and drive explosively through the legs to launch the bar.
3. As the bar rises, punch your arms up and drop your body by re-bending the knees.
4. Receive the bar with locked-out arms while in a partial (quarter) squat.
5. Stabilize the bar overhead with active shoulders over the mid-foot.
6. Stand to full extension with hips, knees, and arms locked out to finish the rep.

Common faults

• Pressing the bar out with the arms instead of dropping under it.
• Receiving the bar with the feet still moving or an unstable base.
• The dip drifting forward so the bar lands in front of the mid-foot.
• Failing to fully lock the elbows before standing up.

Scaling & progressions

• Reduce the load to groove the dip, drive, and drop-under timing.
• Practice the receiving position by pressing into a quarter squat.
• Progress from strict press to push press before adding the re-dip.
• Use a PVC or empty bar to rehearse footwork and the punch under.