Push Jerk

Setup

1. 01Rack the bar on the front delts with elbows slightly down from clean position.
2. 02Take the bar from a rack or clean it to the shoulders.
3. 03Set the feet at hip width with weight over mid-foot — this is the stance you will receive the bar in.
4. 04Brace the trunk and set the gaze straight ahead.

Execution

1. 01Dip straight down a few inches with an upright torso.
2. 02Reverse hard and drive the bar off the shoulders with the legs.
3. 03Without moving the feet, re-bend the hips and knees into a shallow dip to receive the bar overhead.
4. 04Lock the elbows in that same shallow dip, then stand to full extension.

Checkpoints

• -The feet never leave the floor and never move from the drive stance — no split, no jump-out.
• -The bar leaves from the shoulders, not the hands.
• -The receiving dip is shallow, well above a parallel squat.
• -Elbows lock while the knees are still bent in the catch, before the final stand.

Common mistakes

• -Splitting the feet fore and aft — that is a split jerk.
• -Jumping the feet out and riding the catch into a deep squat — that is a squat jerk.
• -Locking the arms out with no re-bend of the knees at all — that is a push press, not a jerk.
• -Dipping forward onto the toes and sending the bar out front.