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Push Jerk

⚡ Quick Reference​

Exercise Type: Olympic Weightlifting Derivative, Power Movement Primary Equipment: Barbell Skill Level: Intermediate to Advanced Force Type: Push (Vertical) Mechanics: Compound, Multi-Joint Primary Focus: Explosive overhead strength, power development

Quick Cues:

  • Start with bar on front rack position
  • Dip straight down keeping torso vertical
  • Drive explosively through legs
  • Press under the bar as it rises
  • Lock out overhead with slight knee rebend
  • Stand to full extension

Common Loading: 70-85% of 1RM for power development, 3-5 reps per set

Movement Flow​

🎯 Setup​

Starting Position​

Bar Position:

  • Bar rests across front deltoids and clavicle (front rack)
  • Elbows pointed forward and slightly up
  • Hands slightly wider than shoulder-width
  • Full grip on bar (all fingers wrapped around)
  • Wrists extended slightly to support bar weight

Body Position:

  • Feet hip to shoulder-width apart
  • Weight distributed evenly across full foot
  • Knees tracking over toes
  • Torso completely vertical
  • Core braced and engaged
  • Chest up, shoulders back
  • Head neutral, eyes forward
  • Breathing: Full breath held in upper chest

Common Setup Errors:

  • Elbows dropping too low (reduces drive efficiency)
  • Feet too wide or too narrow
  • Weight on toes or heels rather than full foot
  • Bar resting on hands instead of shoulders
  • Insufficient core bracing before initiation

Equipment Setup​

Barbell Selection:

  • Olympic barbell (20kg/45lbs for men, 15kg/35lbs for women)
  • Clean barbell knurling for secure grip
  • Proper spin on collars for wrist safety

Rack Height:

  • Set J-hooks at upper chest height
  • Bar should be easy to unrack without excessive tiptoeing
  • Allow for safe re-rack after completion

Collars:

  • Always use collars when performing jerks
  • Prevents plate sliding during explosive drive
  • Essential for safety with heavier loads

🔄 Execution​

The Movement​

The Dip (Eccentric Loading)​

Movement Pattern:

  • Initiate by unlocking knees and hips simultaneously
  • Descend 4-6 inches (10-15cm) straight down
  • Keep torso completely vertical
  • Maintain bar contact with shoulders
  • Elbows stay elevated throughout
  • Knees track forward over toes
  • Hips move straight down, not back
  • Duration: 0.5-0.75 seconds (controlled but not slow)

Critical Points:

  • No forward lean of torso
  • No shifting weight to toes
  • No dropping elbows
  • Depth consistent rep to rep
  • Smooth, controlled descent

Bar Descent​

Controlled Lowering:

  • Option 1 (Training): Lower to shoulders, then to hang, then to floor
  • Option 2 (Heavy loads): Drop from overhead if appropriate
  • Never lower heavy loads slowly from overhead to shoulders
  • Always control the bar to protect shoulders and spine

Safety Considerations:

  • Ensure adequate ceiling height
  • Clear space around lifting area
  • Use bumper plates if dropping from overhead
  • Practice bail-outs for missed lifts

💪 Muscles Worked​

Primary Movers​

Shoulders (Deltoids):

  • Anterior deltoid: Primary pressing muscle
  • Medial deltoid: Overhead stabilization
  • Posterior deltoid: Shoulder positioning and stability
  • Action: Overhead pressing and stabilization
  • Load: Very high during press-under and lockout

Triceps:

  • All three heads active
  • Primary elbow extensors
  • Critical for lockout strength
  • Load: Maximum during press and lockout phases

Quadriceps:

  • Vastus lateralis, medialis, intermedius, rectus femoris
  • Primary knee extensors during drive
  • Eccentric loading during dip
  • Load: Extremely high during drive phase

Gluteal Complex:

  • Gluteus maximus: Hip extension power
  • Gluteus medius/minimus: Lateral hip stability
  • Load: High during drive, moderate during stabilization

Secondary Movers​

Upper Back:

  • Trapezius (upper, middle, lower): Shoulder stability and positioning
  • Rhomboids: Scapular control
  • Rear deltoids: Posture maintenance
  • Load: Moderate to high throughout movement

Core Musculature:

  • Rectus abdominis: Torso stabilization
  • External/internal obliques: Anti-rotation
  • Transverse abdominis: Intra-abdominal pressure
  • Erector spinae: Spinal extension and rigidity
  • Load: Very high throughout entire movement

Forearm and Grip:

  • Flexor group: Grip strength
  • Extensor group: Wrist stability
  • Load: Moderate to high, especially in rack position

Calves:

  • Gastrocnemius and soleus
  • Ankle stability and plantar flexion
  • Contributes to drive power
  • Load: Moderate during drive phase

Stabilizers​

Rotator Cuff Complex:

  • Supraspinatus, infraspinatus, teres minor, subscapularis
  • Critical for shoulder joint stability
  • Prevents humeral head translation
  • Load: Moderate to high during overhead phase

Scapular Stabilizers:

  • Serratus anterior: Upward rotation and protraction
  • Levator scapulae: Scapular elevation
  • Load: High during overhead stabilization

⚠️ Common Mistakes​

Mistake 1: Pressing Instead of Jerking​

What It Looks Like:

  • No rebend of knees during press-under
  • Slow, grinding press overhead
  • Excessive pressing work with arms
  • Bar path includes significant pressing distance

Why It's Wrong:

  • Defeats purpose of using leg drive
  • Limits loads that can be lifted
  • Increases shoulder fatigue
  • Poor power transfer from legs to bar

How to Fix:

  • Focus on aggressive rebend after drive
  • Think "drop under" not "press up"
  • Practice tall jerks (jerks from tall standing position)
  • Lighten load to master timing
  • Video analysis to see rebend pattern

Mistake 2: Forward Dip or Lean​

What It Looks Like:

  • Torso leans forward during dip
  • Hips move backward
  • Weight shifts to toes
  • Elbows drop forward and down

Why It's Wrong:

  • Inefficient force transfer
  • Bar travels forward off shoulders
  • Harder to recover to vertical
  • Increased risk of missing forward
  • Loss of power

How to Fix:

  • Focus on "dip straight down"
  • Keep weight on full foot
  • Elevate elbows higher
  • Film from side angle
  • Use lighter weight and perfect dip
  • Practice dip-and-hold drills
  • Strengthen core and upper back

Mistake 3: Slow or Hesitant Drive​

What It Looks Like:

  • Gradual acceleration during drive
  • Pause at bottom of dip
  • Soft or incomplete leg extension
  • Bar travels slowly off shoulders

Why It's Wrong:

  • Insufficient bar height
  • Requires excessive pressing
  • Reduces loads possible
  • Poor power development

How to Fix:

  • Emphasize explosive reversal
  • Think "bounce" out of dip (controlled)
  • Practice tall jerks for speed
  • Use tempo work (slow dip, explosive drive)
  • Reduce load to master speed
  • Plyometric training to develop explosiveness

Mistake 4: Poor Overhead Position​

What It Looks Like:

  • Bar forward or behind ideal position
  • Elbows not fully locked
  • Soft lockout
  • Head pushed too far forward
  • Hyperextended lower back

Why It's Wrong:

  • Unstable overhead position
  • Increased injury risk
  • Failed lifts in competition
  • Poor shoulder health long-term
  • Energy leakage

How to Fix:

  • Strengthen overhead position with holds
  • Practice strict press and push press
  • Mobility work for thoracic spine and shoulders
  • Focus on active shoulders (pressing into bar)
  • Film from multiple angles
  • Overhead squat work for positioning

Mistake 5: Incorrect Foot Work​

What It Looks Like:

  • Feet move during dip
  • Landing in too wide or narrow stance
  • Uneven foot placement
  • Excessive foot movement
  • Landing on toes

Why It's Wrong:

  • Unstable base
  • Power leakage
  • Difficulty controlling heavy loads
  • Inconsistent technique

How to Fix:

  • Practice dips without foot movement
  • Mark floor for landing position
  • Minimal foot movement drills
  • Land with weight on full foot
  • Video from front angle
  • Slow motion practice

Mistake 6: Breathing Errors​

What It Looks Like:

  • Exhaling during dip or drive
  • No breath hold overhead
  • Breathing at wrong times
  • Insufficient intra-abdominal pressure

Why It's Wrong:

  • Loss of core stability
  • Reduced power output
  • Increased injury risk
  • Spinal instability

How to Fix:

  • Breath and hold before dip
  • Maintain breath through lockout
  • Exhale after control demonstrated
  • Practice Valsalva maneuver safely
  • Core bracing drills

🔀 Variations​

1. Dumbbell Push Jerk​

Description:

  • Performed with dumbbells instead of barbell
  • DBs start at shoulders
  • Same dip-drive-press pattern

Benefits:

  • Unilateral stability demands
  • Addresses asymmetries
  • Easier on wrists
  • More accessible for beginners
  • Greater shoulder stabilization requirement

Progression:

  • Start with lighter loads than barbell
  • Master one arm at a time before bilateral
  • Progress to heavier DBs as stability improves

Use Cases:

  • Rehabilitation from shoulder injuries
  • Correcting asymmetries
  • Limited barbell access
  • Variety in training

2. Behind the Neck Push Jerk​

Description:

  • Bar starts on back (back rack position)
  • Same dip-drive-press mechanics
  • Greater shoulder mobility requirement

Benefits:

  • More vertical bar path
  • Develops different shoulder strength pattern
  • Useful for split jerk practice
  • Common in Olympic weightlifting training

Cautions:

  • Requires excellent shoulder mobility
  • Not suitable for those with shoulder issues
  • Higher technical demand
  • Need for proper warmup

Progression:

  • Only attempt with adequate mobility
  • Start with very light loads
  • Progress gradually
  • Use as accessory, not primary movement

3. Push Jerk from Blocks/Hang​

Description:

  • Start with bar at various heights (blocks, hang position)
  • Focus solely on jerk portion
  • Removes clean component

Benefits:

  • Isolates jerk technique
  • Allows higher volume without clean fatigue
  • Easier setup for multiple reps
  • Good for technique refinement

Programming:

  • Use for technique work
  • Higher rep schemes (5-8 reps)
  • Lower percentage of max
  • Fatigue management during high volume phases

4. Tall Jerk (No Dip)​

Description:

  • Start from standing position
  • No dip phase
  • Press-under only
  • Minimal leg drive

Benefits:

  • Develops speed under bar
  • Teaches aggressive press-under
  • Identifies timing issues
  • Builds confidence with overhead position

Programming:

  • Technical warmup exercise
  • Light loads only (30-50% of jerk max)
  • 3-5 reps per set
  • Focus on speed and precision

5. Push Jerk + Push Press Combo​

Description:

  • Perform push press followed immediately by push jerk
  • Or vice versa
  • Multiple combinations possible

Benefits:

  • Increased time under tension
  • Develops overhead strength endurance
  • Technical practice
  • Contrast training for power

Programming:

  • Use as accessory work
  • Moderate loads (60-75% of jerk max)
  • 2-4 sets of combo
  • Once or twice weekly

6. Paused Push Jerk​

Description:

  • 2-3 second pause in dip position
  • Or pause overhead before recovery
  • Emphasizes specific positions

Benefits:

  • Develops positional strength
  • Improves body awareness
  • Identifies weaknesses
  • Builds control and stability

Programming:

  • Technical work and accessory
  • 50-70% of max
  • 3-5 reps per set
  • 2-3 sets per session

📊 Programming​

For Power Development​

Rep Schemes:

  • 1-3 reps per set (maximum power output)
  • 4-6 sets total
  • 3-5 minutes rest between sets
  • 80-90% of 1RM push jerk

Frequency:

  • 2-3 times per week
  • Minimum 48 hours between sessions
  • Perform when fresh (early in workout)
  • Avoid during high fatigue states

Progression:

  • Increase load 2.5-5% when all sets completed cleanly
  • Focus on bar speed more than absolute load
  • Deload every 3-4 weeks (reduce volume by 40-50%)

Sample Session:

Warmup: Bar x 10, 40% x 5, 60% x 3, 70% x 2
Working Sets: 85% x 2 x 5 sets
Rest: 4 minutes between sets

For Strength Development​

Rep Schemes:

  • 2-4 reps per set
  • 3-5 sets total
  • 2-4 minutes rest
  • 75-85% of 1RM

Frequency:

  • 2 times per week
  • Can be paired with other pressing movements
  • Allow adequate recovery

Progression:

  • Progressive overload: add reps, then weight
  • When 4 reps achieved for all sets, increase weight
  • Linear progression for beginners/intermediates
  • Undulating periodization for advanced

Sample Session:

Week 1: 75% x 4 x 4 sets
Week 2: 77.5% x 4 x 4 sets
Week 3: 80% x 4 x 4 sets
Week 4: Deload - 65% x 3 x 3 sets

For Technique Development​

Rep Schemes:

  • 3-5 reps per set
  • 5-8 sets total
  • 1-2 minutes rest
  • 50-70% of 1RM

Frequency:

  • 2-4 times per week
  • Can be daily for Olympic weightlifters
  • Focus on quality over quantity

Progression:

  • Consistency of technique primary goal
  • Speed and precision markers of progress
  • Video regularly to assess form
  • Minimal load increases

Sample Session:

Every minute for 10 minutes:
2 push jerks at 60%
Focus: Perfect dip, explosive drive, fast lockout

For Conditioning/Metabolic Work​

Rep Schemes:

  • 8-15 reps per set
  • 3-5 sets or AMRAP format
  • 30-90 seconds rest
  • 40-60% of 1RM

Frequency:

  • 1-2 times per week
  • End of strength sessions
  • Standalone conditioning workouts

Cautions:

  • Technique deterioration with fatigue
  • Higher injury risk
  • Not recommended for beginners
  • Monitor form carefully

Sample Session:

EMOM 12 minutes:
Minute 1: 12 push jerks at 50%
Minute 2: 15 burpees
Minute 3: Rest
Repeat 4 rounds

Integration with Other Lifts​

With Olympic Lifts:

  • Perform after cleans (clean + jerk complex)
  • Separate jerk-focused sessions from clean-focused
  • Lower volume when combined with full lifts

With Pressing:

  • Perform push jerk before strict pressing
  • Don't combine heavy jerks with heavy strict press same day
  • Allow 48+ hours between heavy jerk and heavy bench

With Lower Body:

  • Can be performed on lower body days
  • Minimal leg fatigue from jerks vs squats
  • Good pairing with deadlifts (different movement pattern)

Sample Week Structure:

Monday: Clean + Push Jerk (technique focus)
Wednesday: Push Jerk (heavy - power focus) + Squats
Friday: Push Press + Accessories
Saturday: Conditioning with light jerks

Deloading Strategies​

When to Deload:

  • Every 3-4 weeks for intermediate lifters
  • Every 4-6 weeks for advanced lifters
  • When feeling excessive fatigue
  • When technique begins to degrade

Deload Methods:

  • Reduce volume by 40-50%
  • Reduce intensity to 60-70%
  • Maintain frequency
  • Focus on perfect technique

Sample Deload:

Normal: 85% x 2 x 5 sets
Deload: 65% x 2 x 3 sets

🔄 Alternatives & Progressions​

Beginner Progressions​

Level 1: Strict Press

  • Build basic overhead strength
  • Learn bar path and lockout position
  • Develop shoulder stability
  • 8-12 weeks of consistent practice

Level 2: Push Press

  • Introduce dip-and-drive pattern
  • Smaller knee rebend than push jerk
  • Bridge to push jerk mechanics
  • 4-8 weeks of practice

Level 3: Push Jerk with PVC/Dowel

  • Learn full pattern with minimal load
  • Perfect timing and positions
  • Build motor pattern
  • 2-4 weeks minimum

Level 4: Empty Barbell Push Jerk

  • Apply pattern with Olympic bar
  • Multiple sets of technique work
  • 2-4 weeks minimum

Level 5: Loaded Push Jerk

  • Progressive loading
  • Maintain technique standards
  • Ongoing development

Advanced Progressions​

To Split Jerk:

  • Greater weight capacity
  • Different footwork pattern
  • More technical demand
  • Better for max loads

To Clean and Jerk:

  • Full Olympic lift
  • Combines clean with jerk
  • Competition lift
  • Complete power development

Overhead Complexes:

  • Multiple movements in sequence
  • Greater metabolic demand
  • Advanced conditioning
  • Technical proficiency required

Alternative Exercises (Similar Benefits)​

1. Push Press

  • Simpler pattern (less rebend)
  • Easier to learn
  • Good substitute when fatigue high
  • 90% carryover to push jerk

2. Split Jerk

  • Different receiving position
  • Allows heavier loads
  • More stable overhead
  • 95% carryover to push jerk

3. Dumbbell Shoulder Press

  • Unilateral demands
  • Easier equipment access
  • Less technical
  • 70% carryover

4. Landmine Press

  • Angled press path
  • Shoulder-friendly for some
  • Easier to learn
  • 60% carryover

5. Incline Barbell Press

  • Anterior deltoid development
  • Less technical demand
  • Bodybuilding approach
  • 50% carryover

Regression Options​

When to Regress:

  • Pain or discomfort
  • Technique breakdown
  • Excessive fatigue
  • Return from injury

Regression Choices:

  • Reduce load 20-30%
  • Switch to push press temporarily
  • Use dumbbells instead of barbell
  • Reduce volume (sets/reps)
  • Increase rest periods
  • Focus on partial movements (dip drills, drive drills)

🛡️ Safety & Contraindications​

Absolute Contraindications​

Do Not Perform If:

  • Acute shoulder injury or inflammation
  • Recent shoulder surgery (without clearance)
  • Severe shoulder impingement syndrome
  • Acute neck injury
  • Uncontrolled hypertension
  • Recent concussion or TBI
  • Severe balance disorders
  • Acute wrist injury or instability

Seek Medical Clearance:

  • History of shoulder dislocation
  • Rotator cuff tears (partial or full)
  • Labral tears
  • Chronic shoulder instability
  • Thoracic outlet syndrome
  • Cervical spine issues
  • Previous shoulder surgery

Relative Contraindications​

Proceed with Caution:

  • History of shoulder issues (chronic)
  • Limited shoulder mobility
  • Wrist mobility restrictions
  • Lower back sensitivity
  • Knee issues (modify depth)
  • Pregnancy (second/third trimester)
  • Deconditioned state

Modifications Available:

  • Reduce range of motion
  • Use lighter loads
  • Substitute dumbbells
  • Reduce training frequency
  • Increase rest periods
  • Focus on technique over load

Safety Guidelines​

Before Starting:

  1. Proper warmup (10-15 minutes minimum)
  2. Mobility assessment (shoulder, wrist, thoracic)
  3. Technical instruction from qualified coach
  4. Start with PVC/dowel for pattern learning
  5. Progressive loading over weeks/months
  6. Video analysis of technique

During Exercise:

  1. Maintain proper breathing (Valsalva when appropriate)
  2. Stop if pain occurs (not discomfort, but pain)
  3. Use collars on all loaded barbells
  4. Ensure clear overhead space
  5. Have spotter for max attempts
  6. Know how to bail safely

Environmental Safety:

  1. Adequate ceiling height (9+ feet recommended)
  2. Stable, level flooring
  3. Clear space around lifting area (6+ feet radius)
  4. Proper lighting
  5. Bumper plates if dropping from overhead
  6. Lifting platform or rubber flooring preferred

Injury Prevention​

Shoulder Health:

  • Regular rotator cuff strengthening
  • Scapular stabilization exercises
  • Adequate shoulder mobility work
  • Don't ignore shoulder pain
  • Balance pushing with pulling movements
  • Monitor training volume

Wrist Health:

  • Wrist mobility drills
  • Proper rack position (bar on shoulders, not hands)
  • Wrist wraps if needed for support
  • Strengthen wrist extensors and flexors
  • Address limitations with mobility work

Back Health:

  • Strong core foundation
  • Proper bracing technique
  • Avoid hyperextension overhead
  • Neutral spine throughout movement
  • Core strengthening as accessory work

Knee Health:

  • Proper warmup and mobility
  • Don't exceed comfortable dip depth
  • Address any knee tracking issues
  • Strengthen quadriceps and glutes
  • Monitor for any pain or swelling

Emergency Procedures​

Failed Lift Forward:

  • Push bar forward and away
  • Step back quickly
  • Let bar drop to floor
  • Don't try to save it

Failed Lift Backward:

  • Push bar backward
  • Step forward
  • Let bar drop behind
  • Don't try to control descent

Loss of Balance:

  • Prioritize personal safety over bar
  • Drop bar and move away
  • Don't fight to save the lift

Equipment Failure:

  • Immediately stop lifting
  • Assess situation
  • Don't continue with compromised equipment
  • Replace broken collars, bent bars, damaged plates

Signs to Stop Immediately​

Pain Signals:

  • Sharp pain in shoulder, elbow, or wrist
  • Radiating pain down arm
  • Neck pain or stiffness
  • Lower back sharp pain
  • Knee pain during dip or drive

Other Warning Signs:

  • Dizziness or lightheadedness
  • Excessive shortness of breath
  • Nausea
  • Visual disturbances
  • Loss of coordination
  • Extreme fatigue beyond normal training

🦴 Joints Involved​

Primary Joints​

Shoulder (Glenohumeral Joint):

  • Type: Ball and socket joint
  • Actions: Flexion (raising arm overhead), abduction
  • Range Required: 170-180° of flexion for overhead position
  • Stability Demands: Very high during overhead phase
  • Common Issues: Impingement, instability, rotator cuff strain
  • Mobility Needs: Excellent overhead mobility required

Elbow:

  • Type: Hinge joint
  • Actions: Extension during press-under and lockout
  • Range Required: Full extension (0° or slight hyperextension)
  • Stability Demands: Moderate to high
  • Common Issues: Tricep tendinitis, elbow pain from hyperextension
  • Mobility Needs: Full extension essential

Hip:

  • Type: Ball and socket joint
  • Actions: Flexion (during dip), extension (during drive)
  • Range Required: Moderate flexion, full extension
  • Stability Demands: High during power transfer
  • Common Issues: Hip flexor tightness, limited extension
  • Mobility Needs: Good hip extension for full drive

Knee:

  • Type: Hinge joint (modified)
  • Actions: Flexion (during dip), extension (during drive), rebend (during press-under)
  • Range Required: Varies by individual dip depth
  • Stability Demands: Very high during drive
  • Common Issues: Patellar tracking issues, quad tendinitis
  • Mobility Needs: Adequate flexion for comfortable dip

Ankle:

  • Type: Hinge joint
  • Actions: Dorsiflexion (during dip), plantarflexion (during drive)
  • Range Required: Moderate dorsiflexion
  • Stability Demands: Moderate
  • Common Issues: Limited dorsiflexion affecting dip
  • Mobility Needs: 10-15° dorsiflexion recommended

Secondary Joints​

Wrist:

  • Type: Condyloid joint
  • Actions: Extension in rack position, stabilization overhead
  • Range Required: Moderate extension (30-45°)
  • Stability Demands: Moderate during rack, high overhead
  • Common Issues: Limited extension, wrist pain in rack
  • Mobility Needs: Adequate extension for comfortable rack

Scapulothoracic Joint:

  • Type: Not a true joint (functional articulation)
  • Actions: Upward rotation, protraction, elevation
  • Range Required: Full upward rotation for overhead position
  • Stability Demands: Very high throughout movement
  • Common Issues: Scapular dyskinesis, winging
  • Mobility Needs: Full scapular mobility and control

Spine (Multiple Joints):

  • Type: Multiple intervertebral joints
  • Actions: Stabilization in neutral position
  • Range Required: Minimal movement (stability focused)
  • Stability Demands: Extremely high throughout
  • Common Issues: Excessive lumbar extension overhead
  • Mobility Needs: Thoracic extension for overhead position

Joint-Specific Considerations​

Shoulder Joint Health:

  • Most mobile joint in body = least stable
  • Requires strong rotator cuff
  • Proper scapular mechanics essential
  • Overhead position requires near-maximal flexion
  • Monitor for impingement signs
  • Balance pressing with pulling exercises (2:1 pull:push ratio)

Elbow Joint Health:

  • Full lockout essential for safety
  • Don't "bounce" out of lockout
  • Gradual loading progression
  • Adequate tricep strength
  • Watch for hyperextension issues
  • Proper grip width reduces strain

Hip Joint Health:

  • Full extension critical for power transfer
  • Address hip flexor tightness
  • Strong glutes essential
  • Proper dip mechanics reduce strain
  • Don't allow hips to shoot back

Knee Joint Health:

  • Tracking over toes during dip
  • Don't allow valgus collapse
  • Adequate quad and glute strength
  • Proper depth individual to structure
  • Monitor for any pain or swelling
  • Gradual progression in load

Ankle Joint Health:

  • Dorsiflexion critical for vertical dip
  • Limited mobility forces forward lean
  • Address restrictions with mobility work
  • Adequate calf strength
  • Proper footwear important
  • Consider elevated heel shoes if needed

Mobility Requirements Summary​

Minimum Requirements:

  • Shoulder flexion: 170°
  • Elbow extension: 0° (full extension)
  • Hip extension: 10° beyond neutral
  • Ankle dorsiflexion: 10°
  • Thoracic extension: 20-30°
  • Wrist extension: 30°

Assessment:

  • Overhead squat assessment
  • Wall test for shoulder flexion
  • Hip extension test (Thomas test)
  • Ankle dorsiflexion test (wall test)
  • Thoracic mobility assessment

Address Limitations:

  • Specific mobility work for restrictions
  • Don't load movement with poor mobility
  • Daily mobility practice
  • Consider alternative exercises if severe limitations

❓ Common Questions​

Q: What's the difference between push jerk and push press?​

A: The primary difference is the rebend of the knees during the press-under phase. In the push press, the legs drive the bar overhead and remain extended while the arms press the rest of the way. In the push jerk, after the drive, the knees rebend slightly as you press yourself under the bar to catch it at full arm extension. This rebend allows you to handle significantly more weight (typically 10-20% more) because you're minimizing the actual pressing distance.

Key Distinctions:

  • Push Press: Drive → Press with extended legs
  • Push Jerk: Drive → Rebend → Catch at lockout → Stand

The push jerk is more technical but more efficient for maximum loads.

Q: How much more should I be able to push jerk compared to strict press?​

A: Typical strength ratios for proficient lifters:

  • Strict Press: 100% (baseline)
  • Push Press: 115-130% of strict press
  • Push Jerk: 125-140% of strict press
  • Split Jerk: 130-150% of strict press

Example: If you strict press 100kg:

  • Push press: 115-130kg
  • Push jerk: 125-140kg

Factors Affecting Ratios:

  • Technical proficiency (better technique = higher ratios)
  • Training emphasis (what you practice most)
  • Leg strength relative to pressing strength
  • Individual leverages and biomechanics

If your ratios are significantly off (e.g., push jerk only 10% more than strict), it indicates technical issues or poor leg drive rather than reaching true limits.

Q: Should my feet move during the push jerk?​

A: Ideally, minimal to no foot movement during the push jerk. However, individual variation exists:

Best Practice:

  • Feet stay planted during dip and drive
  • May lift slightly off ground during drive (acceptable)
  • Should land in same position
  • Full foot contact throughout

When Movement Occurs:

  • Some lifters naturally move feet slightly wider (1-2 inches)
  • This is acceptable if consistent and stable
  • Movement should be minimal and identical each rep
  • Excessive movement indicates technical issues

Problems with Excessive Foot Movement:

  • Power leakage
  • Inconsistent technique
  • Unstable base
  • Difficulty with heavier loads

Practice: Mark your foot position with tape and work to minimize movement.

Q: How deep should my dip be?​

A: The optimal dip depth is individual but generally falls within these parameters:

General Guidelines:

  • Typical Range: 4-6 inches (10-15cm)
  • Quarter squat depth is approximate landmark
  • Individual Variation: Some lifters use shallower (3-4"), others deeper (6-8")

Deeper Dip:

  • Pros: More leg drive potential, greater elastic energy
  • Cons: Harder to maintain vertical torso, longer time under tension, can be slower

Shallower Dip:

  • Pros: Easier to stay vertical, faster cycle, more control
  • Cons: Less leg contribution, may need more pressing

Finding Your Depth:

  1. Start at 4 inches
  2. Experiment with slightly deeper and shallower
  3. Video analysis to check torso angle
  4. Find depth where you're most explosive
  5. Keep consistent rep to rep

Consistency matters more than absolute depth. Better to have a repeatable 4-inch dip than variable 3-7 inch dips.

Q: Can I do push jerks if I have shoulder issues?​

A: It depends entirely on the specific shoulder issue. General guidance:

May Be Appropriate (with clearance):

  • History of shoulder issues that are fully resolved
  • Minor shoulder discomfort that doesn't worsen with training
  • Shoulder mobility limitations (with modifications)

Likely Not Appropriate:

  • Active shoulder pain
  • Current impingement syndrome
  • Recent shoulder surgery
  • Shoulder instability or dislocations
  • Acute rotator cuff injuries
  • Active inflammation

Modifications to Try:

  • Dumbbells instead of barbell (allows natural arm path)
  • Reduced range of motion
  • Lighter loads focusing on technique
  • Landmine press as alternative
  • Additional rotator cuff strengthening work

Always:

  • Consult with healthcare provider
  • Work with qualified coach
  • Listen to your body
  • Pain is a stop signal, not a push-through signal

Q: When should I use push jerk vs split jerk?​

A: Both have specific applications:

Use Push Jerk When:

  • Learning jerk mechanics (simpler footwork)
  • Developing power and speed
  • Training for CrossFit (more common in WODs)
  • Using moderate loads (70-85% of max jerk)
  • Working on pressing strength
  • Limited space or ceiling height
  • Shoulder to overhead in metcons

Use Split Jerk When:

  • Going for maximum loads (most stable)
  • Olympic weightlifting competition
  • You have mobility limitations overhead
  • Learning from standing position is difficult
  • You've plateaued on push jerk
  • Developing lower body stability

Many Lifters:

  • Train both variations
  • Use push jerk for volume work
  • Use split jerk for max attempts
  • Develop both patterns for versatility

CrossFit athletes typically emphasize push jerk; Olympic weightlifters typically emphasize split jerk.

Q: How often should I train push jerks?​

A: Frequency depends on training goals, experience, and recovery capacity:

Beginners (< 6 months jerking):

  • 2x per week
  • Focus on technique with moderate loads
  • Adequate rest between sessions (48+ hours)
  • Lower volume (10-20 total reps per session)

Intermediate (6 months - 2 years):

  • 2-3x per week
  • Mix of technique, strength, and power work
  • Can handle moderate to high volume
  • 15-30 total reps per session

Advanced (2+ years):

  • 3-4x per week possible
  • Variation in stimulus (heavy, speed, volume)
  • Higher work capacity
  • 20-40+ total reps per session
  • May include daily if Olympic weightlifter

Recovery Factors:

  • Age (older = more recovery needed)
  • Other training volume
  • Nutrition and sleep quality
  • Stress levels
  • Individual recovery capacity

General Rule: If technique is degrading or you're experiencing persistent soreness, reduce frequency.

Q: Should I clean the bar first or start from the rack?​

A: Both approaches have merit:

Starting from Rack (Jerk Focus):

  • Advantages: Isolates jerk technique, allows higher volume without clean fatigue, easier to maintain consistency, better for pure jerk strength
  • Best For: Jerk technique work, jerk-focused sessions, higher rep sets, beginners learning the movement

Cleaning First (Full Complex):

  • Advantages: Mimics competition, develops complete power, more athletic, saves time
  • Best For: Olympic weightlifting training, sport-specific practice, lower rep sets (1-3), advanced lifters

Programming Both:

Monday: Clean + Jerk (3+2 complex)
Thursday: Jerk from rack (5x2 technique work)

In CrossFit WODs:

  • Usually specified ("clean and jerk" vs "shoulder to overhead from rack")
  • Practice both to be versatile

Recommendation: If your jerk is significantly weaker than your clean, isolate it from the rack more frequently.

Q: What's a good push jerk weight to aim for?​

A: Strength standards vary by experience, bodyweight, and gender:

Men (% of Bodyweight):

  • Beginner: 50-60%
  • Novice: 60-75%
  • Intermediate: 75-95%
  • Advanced: 95-115%
  • Elite: 115%+

Women (% of Bodyweight):

  • Beginner: 30-40%
  • Novice: 40-55%
  • Intermediate: 55-70%
  • Advanced: 70-85%
  • Elite: 85%+

Example (80kg/176lb male):

  • Beginner: 40-48kg (88-106lbs)
  • Intermediate: 60-76kg (132-167lbs)
  • Advanced: 76-92kg (167-203lbs)
  • Elite: 92kg+ (203lbs+)

Relative to Other Lifts:

  • Push Jerk should be ~60-70% of Front Squat
  • Push Jerk should be ~125-140% of Strict Press
  • Push Jerk should be ~85-95% of Clean (for weight you can clean + jerk)

Remember: These are general guidelines. Individual variation exists based on training history, genetics, and focus.

Q: Is it normal for my wrists to hurt in the front rack?​

A: Some discomfort is common when learning, but pain is not normal:

Normal Adaptation Period:

  • Mild discomfort in first 2-4 weeks
  • Tissue adapting to bar pressure
  • Gradual improvement with practice
  • Should not be sharp pain

Abnormal Pain Indicators:

  • Sharp, stabbing pain
  • Pain that worsens over time
  • Pain lasting beyond training session
  • Swelling or visible inflammation
  • Numbness or tingling

Common Causes of Wrist Pain:

  1. Bar on hands instead of shoulders (most common)

    • Solution: Elevate elbows, relax grip, let bar rest on deltoids

  2. Limited wrist extension mobility

    • Solution: Daily wrist mobility work, gradual progression

  3. Grip too narrow

    • Solution: Widen grip slightly (outside shoulders)

  4. Poor rack position

    • Solution: Work on front rack mobility drills

  5. Excessive wrist extension

    • Solution: Keep more neutral wrist position

Solutions:

  • Wrist mobility drills daily
  • Stretch wrist flexors
  • Strengthen wrist extensors
  • Use straps initially to find position (then remove)
  • Work with coach on rack position
  • Consider wrist wraps for support (not a long-term solution)

If pain persists: Consult healthcare provider to rule out injury.

Q: Can I use push jerks for muscle building (hypertrophy)?​

A: Push jerks can contribute to muscle building but aren't optimal as a primary hypertrophy exercise:

Hypertrophy Limitations:

  • Low rep ranges typically used (1-5 reps)
  • Technical demand limits time under tension
  • Power focus rather than muscle damage
  • Systemic fatigue can limit volume

Muscles That Grow from Push Jerks:

  • Deltoids (all three heads)
  • Triceps
  • Upper trapezius
  • Quadriceps
  • Glutes
  • Core musculature

Better Approach for Hypertrophy:

  • Use push jerks for power development (3-5 reps)
  • Add hypertrophy-specific exercises after:
    • Dumbbell shoulder press: 3x8-12
    • Lateral raises: 3x12-15
    • Tricep extensions: 3x10-15
    • Front squats: 4x6-8

Modified Push Jerk for Hypertrophy:

  • Higher rep ranges (6-10 reps)
  • Moderate loads (50-65% of max)
  • Shorter rest periods (90-120 seconds)
  • More sets (4-6 sets)
  • Caution: Technique deterioration risk increases

Bottom Line: Push jerks are excellent for power and strength but should be supplemented with dedicated hypertrophy work for maximum muscle growth.

📚 Sources​

  1. Everett, G. (2016). Olympic Weightlifting: A Complete Guide for Athletes & Coaches (3rd ed.). Catalyst Athletics. - Comprehensive technical breakdown of jerk variations and programming.

  2. Stone, M.H., Pierce, K.C., Sands, W.A., Stone, M.E. (2006). "Weightlifting: Program Design." Strength and Conditioning Journal, 28(2), 10-17. - Evidence-based programming recommendations for Olympic lifts.

  3. Takano, B. (2012). "Coaching Optimal Technique in the Snatch and Clean & Jerk." NSCA Hot Topic Series. - Practical coaching strategies for teaching jerks.

  4. Garhammer, J. (1993). "A Review of Power Output Studies of Olympic and Powerlifting: Methodology, Performance Prediction, and Evaluation Tests." Journal of Strength and Conditioning Research, 7(2), 76-89. - Power output analysis of Olympic lifts.

  5. Campos, J., Poletaev, P., Cuesta, A., Pablos, C., Carratalá, V. (2006). "Kinematical Analysis of the Snatch in Elite Male Junior Weightlifters of Different Weight Categories." Journal of Strength and Conditioning Research, 20(4), 843-850. - Biomechanical analysis applicable to jerk mechanics.

  6. Drechsler, A. (1998). The Weightlifting Encyclopedia: A Guide to World Class Performance. A is A Communications. - Historical and technical perspectives on Olympic weightlifting.

  7. USA Weightlifting Sports Performance Coaching Course Manual (2020). - Official technical standards and coaching progressions.

  8. Hornsby, W.G., Gentles, J.A., MacDonald, C.J., Mizuguchi, S., Ramsey, M.W., Stone, M.H. (2017). "Maximum Strength, Rate of Force Development, Jump Height, and Peak Power Alterations in Weightlifters across Five Months of Training." Sports, 5(4), 78. - Longitudinal performance data.

  9. Comfort, P., Allen, M., Graham-Smith, P. (2011). "Kinetic Comparisons During Variations of the Power Clean." Journal of Strength and Conditioning Research, 25(12), 3269-3273. - Force production analysis.

  10. Souza, A.L., Shimada, S.D., Koontz, A. (2002). "Ground Reaction Forces During the Power Clean." Journal of Strength and Conditioning Research, 16(3), 423-427. - Force plate analysis relevant to jerk drive mechanics.

For Mo

Coaching Cues Priority:

  1. "Dip straight down, drive straight up"
  2. "Fast elbows to lockout"
  3. "Punch under the bar"
  4. "Stand it up strong"

Common Athlete Mistakes to Watch:

  • Forward dip (video from side to show)
  • Pressing instead of jerking (slow press vs fast rebend)
  • Soft lockout overhead (elbow position check)
  • Inconsistent dip depth (use visual marker)

Progression for New Athletes:

  1. Week 1-2: PVC pipe technique (focus: dip position)
  2. Week 3-4: Empty bar (focus: drive speed)
  3. Week 5-6: Light loads (focus: rebend timing)
  4. Week 7+: Progressive loading (maintain all positions)

Scaling Options:

  • Reduce load significantly (50% or more)
  • Switch to dumbbell push jerk
  • Substitute push press if timing issues persist
  • Landmine press for shoulder-sensitive athletes

Programming Guidance:

  • Place early in workout when fresh
  • Pair with strength work, not heavy conditioning
  • 2-3x per week for CrossFit athletes
  • Keep reps low (1-5) for power, moderate (6-10) for skill work
  • Deload every 4th week (reduce to 60% volume)

Assessment Markers:

  • Bar speed off shoulders (should be explosive)
  • Lockout position (bar over hips, active shoulders)
  • Dip consistency (same depth every rep)
  • Foot contact (minimal movement)
  • Recovery speed (quick stand from rebend)

Form Breakdown Indicators:

  • Bar crashes on shoulders
  • Excessive pressing motion
  • Uneven lockout
  • Feet landing unevenly
  • Loss of midline stability

Injury Red Flags:

  • Shoulder pain during lockout
  • Wrist pain in rack position
  • Lower back pain during dip/drive
  • Knee pain during rebend
  • Elbow pain at lockout → Stop exercise immediately, assess, modify or substitute

Integration with CrossFit WODs:

  • "Shoulder to overhead" = athlete choice (push jerk, push press, or split jerk)
  • Program technique days separate from heavy metcon days
  • Use push jerk in lower-volume WODs to maintain quality
  • Higher rep WODs (15+) may cause technique deterioration - monitor closely

Video Analysis Checkpoints:

  • Side view: Torso angle during dip (should be vertical)
  • Front view: Foot movement and symmetry
  • Side view: Bar path (should be straight vertical)
  • Overhead: Lockout position and bar placement

Last updated: December 2024