How To Do Push Jerk Properly

You will rarely see the push jerk in any competition, but it could be what you are looking for to boost your training regimen.

This exercise is also known as the power jerk; this exercise is a popular training regimen for athletes who predominantly perform split jerks.

Being a compound exercise, it targets several muscle groups at once. It works the legs, glutes, and calves simultaneously, thereby giving you power and more agility.

Essentially, when you do this exercise, you abruptly move a weighted bar up and away from your body.

  • Set up a barbell at the correct height for you, based on your height.
  • Your shoulders should be below the barbell’s swivel point.
  • Make sure your weight is evenly distributed on your heels while keeping your entire foot on the ground.
  • Keep your back straight and your weight on your heels as you bend your knees slightly.
  • At the bottom of this dip, instantly transition and drive the legs against the floor aggressively to accelerate the barbell upward.
  • With your legs extended, proceed to push on the bar with your arms as you sit into a partial squat.
  • Your feet should remain firmly on the floor throughout the exercise.
  • Punch the arms into a locked out overhead position.
  • Secure and stabilize the bar in an overhead position before returning to a standing posture.
  • Lower the barbell.
  • Ensure the squat remains above horizontal for the lift to qualify as a push jerk.
  • Do three to five sets of three to six repetitions each.


One of the best exercises for building muscular mass throughout the body is the push jerk. Therefore, this muscle actively engages during the workout.


The hamstrings aid in bending the knees during the dip stage of the movement. It also stabilizes the knee joints with the weight above your head.


Your glutes are vital for an explosive hip extension to transfer the momentum generated by your quadriceps.


During the dip, the quadriceps assist the legs, and when they contract forcefully, they propel the bar upward.


Calves enable forward movement during a heel lift—the calf muscles contract to power up your movement.


The shoulder muscles control your body’s broadest range of motion.


Hip flexors aid in flexing the hip. You need strong arms and shoulders, a strong core, and a strong lower body to lift a bar overhead.

Other muscles that the push jerk works include:

  • Lats
  • Core
  • Triceps


The compound nature of the push jerk brings great benefits as follows:


Any exercise that requires pushing will strengthens the shoulders and makes them more stable.

Your shoulders soak in the resistance from the overhead push.


With the push jerk exercise, athletes strengthen and mobilize their upper and core bodies. They also increase their overhead strength.


You boost your power output in other compound exercises with a power jerk.


A power jack requires all of these characteristics for accuracy and effectiveness. Timing is of great importance in this workout.


The following workouts are excellent alternatives for a push jerk.


In the dumbbell push jerk, using the hips and legs to propel oneself upwards is essential. Coordination and accuracy are also aspects to watch out for.

  • Place your feet hip-width apart and stand tall.
  • Dumbbells support the shoulders.
  • Keep your elbows slightly in front of your torso, parallel to your shoulders.
  • Torso plunges to the ground in a straight line.
  • Extend your hips and legs quickly before pressing them down.
  • Do a half overhead squat with the dumbbells after receiving them.
  • Keep your heels on the ground until the hips and legs fully extended.
  • Full extension of the hip, knee, and arm.


This variation utilizes one arm at a time. It works the legs, arms, and shoulders.

Here is how you do it.

  • While keeping your palms facing forward, sling a kettlebell over one shoulder for a quick workout.
  • Extend your arm straight out in front of you with your hand locked in a fist-width flexion position.
  • Return your weight to the starting position and repeat the action with your legs straight.


The power clean is a full-body exercise that significantly benefits you if done correctly. As with all Olympic lifts, this exercise requires a high degree of precision to maximize benefits while minimizing injury risk.

Here is the correct technique.

  • Start with the bar close to your shins over your shoelaces on the floor.
  • Hold the bar with an overhand, shoulder-width grip while standing with your feet hip-width apart.
  • Sit down and raise your shoulders. Tighten your core by lowering your shoulders and bringing them back.
  • Your arms should be absolutely straight, with your elbows rotated out to the sides.
  • Powerfully stretch your legs while keeping your back flat and your chest up as you lift the bar from the floor.
  • When the bar is above your knees, bend your knees slightly and raise your torso to a vertical posture.
  • The second pull is now complete.
  • Lie on your back in a quarter-squat position with your knees and hips bent.
  • Grab the racked bar across your front with your elbows by driving them forward.
  • Drop the bar in front of you to the ground.


The biggest mistake to avoid with the push jerk is proper technique. And two major things affect your technique.


Starting with too much weight affects your technique. Use lighter weights for ease of movement.


The movement should be explosive to generate more momentum to thrust the weighted barbell to the ceiling.


The push jerk is an excellent workout. It uses a lower-body dip to move a heavyweight to your shoulders. As a result of this incline, lifting the load relies more on leg strength and less on arm strength. The result is explosive power and strength built up all over the body.