Push Jerk

Overview

The push jerk—dip, drive, and re‑dip under the bar—sits between the push press and split jerk in the Olympic‑lifting hierarchy. It allows heavier loads than a strict press or push press because you reposition your body under the bar instead of pressing it the whole way.

Mastering the push jerk teaches rapid power transfer from legs to bar, sharp timing, and aggressive lockout—skills essential for CrossFit met‑cons and for lifters transitioning to the split jerk.

How to Perform

Break the lift into three distinct phases:

• Dip: Stand tall with bar on shoulders, full grip, and elbows slightly in front. Dip straight down 2–3 in by bending knees and hips together; keep torso vertical and heels flat.
• Drive: Reverse the dip explosively, pushing through the floor. Extend knees and hips, transferring power to the bar while maintaining bar‑torso contact.
• Re‑Dip & Catch: The moment the bar leaves shoulders, punch yourself under. Land in a partial squat with bar overhead, elbows locked, then stand to finish.

🏋️Coaching Cues🏋️
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➡️ "Dip, drive, drop"
➡️ "Keep bar close"
➡️ "Punch to lockout"

Technique Focus

Vertical dip is non‑negotiable. Any forward chest lean drives the bar forward and forces a chase.

Timing is the separator: you should be moving down before the bar loses upward momentum. Think legs drive bar up; arms drive body down.

• Torso vertical during dip.
• Full foot contact—no heel lift until drive extension.
• Active shoulders at lockout—shrug up into bar.

Common Mistakes

Forward dip tilts torso and sends bar ahead of base—film side view to verify upright dip.

Pressing out occurs when athlete drives but fails to commit to the drop, turning jerk into push press.

Heels leaving early reduces leg power—cue 'dip through heels' to keep weight balanced.

• Soft elbows at catch—lock before standing.
• Feet landing wide—practice power jerks with no‑feet variation.
• Early arm push—arms should stay passive until drive finishes.

Push Press vs. Push Jerk vs. Split Jerk

Understand where the push jerk fits among overhead lifts:

• Push Press – dip + drive, no re‑dip; lighter loads, higher volume.
• Push Jerk – dip, drive, re‑dip; heavier than push press, keeps feet parallel.
• Split Jerk – drive then split legs; heaviest potential load, higher skill.

Mobility Focus

Adequate ankle dorsiflexion and hip mobility ensure a vertical dip without torso lean. Shoulder flexion and thoracic extension allow solid overhead lockout.

Prep: 90‑s ankle stretch each side, banded front‑rack stretch, and PVC pass‑throughs followed by 3×5 empty‑bar power jerks to groove path.

Benefits & Carryover

Push jerks teach leg drive timing that directly increases split jerk PRs and improves barbell cycling efficiency in CrossFit workouts.

The rapid overhead catch builds reactive shoulder stability useful in sports requiring quick arm extension, like volleyball spikes or basketball blocks.

Prerequisites

Before loading heavy, demonstrate:

• Strict press 0.5× body‑weight for 3 reps.
• Front squat 1× body‑weight for triples (leg base).
• Push press with crisp rack return at 60 % body‑weight.

Progressions & Drills

Use these drills to engrain timing and bar path before max attempts:

• Tall Dip‑to‑Drive – focus on vertical dip and explosive triple extension.
• Push Jerk Behind Neck – eliminates face clearance, hones straight path.
• Jerk Balance – step under bar to train footwork and re‑dip speed.
• Paused Dip + Push Jerk – 2‑s pause at bottom to remove bounce reliance.

Programming Tips

Weightlifters typically push jerk once weekly early in a cycle to solidify timing before split‑jerk specialization.

CrossFit athletes can rotate push jerks into barbell cycling EMOMs to develop efficient leg drive without grip overload.

Strength Focus:

• 5×3 at 70‑80 % 1‑RM, rest 2 min.

EMOM Skill:

• EMOM 10: 5 push jerks @ 60 %, focus on straight bar path.

Met‑Con Example:

• For time: 30 push jerks (135/95 lb) breaking as needed; maintain perfect dip/drive every rep.

Wrap‑Up

Push jerks bridge raw leg drive and overhead stability. Build them deliberately—vertical dip, explosive drive, and fearless drop—and they will raise your snatch and clean & jerk ceilings.

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