It’s Technique Tuesday where we talk about a movement we’re doing tomorrow, WHY we’re doing it, and other fun facts and tips about it!
Movement: Dumbbell Push Jerk
Description: Dip with the knees, drive the single dumbbell off the shoulder, and re-dip under the weight to catch overhead.
Primary Movement Pattern:
Physical Skills Developed:
Tips, Tricks, and Fun Facts: Building on the DB Push Press, the DB Push Jerk adds a re-dip underneath the weight, which allows about 30% more weight to be lifted overhead. Power is generated using the big muscles and joints of the body (quads, glutes, hips, knees), to drive the weight upward. Coordination, Speed, and technique are used to quickly drop under the weight, shortening the distance actually traveled by the weight.
You can start practicing this movement and developing strength, power, and coordination with as light of a dumbbell as needed!
The single dumbbell variation adds extra overhead balance and core stability to the movement, making it a great addition to our training! Remember to keep your torso vertical in the first phase of the movement while dipping to achieve the most efficient vertical drive of the dumbbell.
Setup:
– Feet under your hips, stand tall with one dumbbell at the shoulder with elbow high in front.
Initiation:
– Perform a shallow dip by pressing your knees outward, keeping your torso vertical
– As you reach the bottom of the dip, explode upward to full extension of knees and hips (“jump!”)
– As your knees and hips reach full extension, punch overhead while dropping into a quarter squat, catching the weight overhead with arm fully straight and vertical.
– Stand up all the way to complete the rep.
Common faults:
– Torso leaning forward when dipping
– Missing full hip and knee extension during the jump
Check out our social media for the slow motion video with commentary and have one of our coaches check your technique tomorrow!
Dean