Push Jerk

The push jerk is a fast barbell lift that gets the bar from your shoulders to overhead in one explosive motion. You drive up with your legs, then drop under the bar to catch it with straight arms. It builds explosive leg power, shoulder stability, and lockout strength.

Set up with your feet about shoulder-width apart and the bar resting across the front of your shoulders. Grip the bar just outside shoulder width, elbows slightly forward and down, chest up, and ribs down. Keep a tall torso, knees and hips slightly bent, and your weight balanced through the middle of your foot.

Dip straight down a few inches by bending your knees and hips while keeping your chest up. Then drive hard through your legs to push the bar upward. As the bar rises, pull yourself down into a partial squat and punch your arms to lockout overhead. Catch the bar with active shoulders and straight arms, then stand to full extension.

Take a breath and brace your core before the dip; hold that brace until you are stable overhead. To make it easier, practice with a light bar or PVC and catch in a taller position with little or no squat. To make it harder, move into a split jerk or a deeper receiving position, but only if your overhead position stays solid.

Fault: Trying to press the bar up with the arms instead of driving with the legs. Fix: Think "drive then drop under the bar." Let your legs do the work of moving the bar, and use your arms only to finish the lockout.

Fault: Catching the bar with bent or soft elbows. Fix: Aim to receive with locked arms on every rep. If you are pressing out the catch, lighten the load and drill fast punches into a solid overhead position.

Fault: Dipping forward or letting the bar drift in front of your body. Fix: Keep your torso upright and the bar stacked over the middle of your foot during the dip, drive, and catch. Reset between reps if your position breaks down.

Fault: Staying tall and trying to muscle the bar up when tired. Fix: Prioritize mechanics before load, especially under metcon fatigue. Drop under the bar every rep instead of turning the jerk into a slow shoulder press.