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: Push Jerk
Description: Drive the bar from shoulder to overhead by driving with legs and dropping under the bar to catch.
Primary Movement Pattern:
Physical Skills Developed:
Tips, Tricks, and Fun Facts: The push jerk is a powerful full-body movement that combines strength, speed, and coordination to drive weight overhead with explosive force.
The push jerk trains you to move weight quickly and precisely, a skill that translates not only to sports but also to functional capability in your everyday life!
It uses a dynamic dip and drive from your legs to generate upward momentum, making it more efficient and athletic than a strict shoulder press or a push press.
The push jerk engages your entire body—legs, core, shoulders, and arms—building power, stability, and control.
Setup:
– Stand with the bar in the front rack position, elbows in front of the bar
Initiation:
– Dip your knees forward and outward while maintaining a vertical torso
– Drive to full hip and knee extension (jump!), making the bar weightless
– Punch your body underneath the bar to a quarter squat with arms full locked out overhead
– Stand up all the way to complete the rep
Common faults:
– Starting with elbows behind the bar instead of high and in front. This can result in the bar resting on your wrists instead of on your shoulders!
– Leaning forward during the dip. This will result in the bar going forward instead of straight up when you jump!
Check out our social media for the slow motion video with commentary and have one of our coaches check your technique tomorrow!
Dean
