Exercise Library
Push Jerk

AKA Power jerk
The push jerk is a style of jerk infrequently used in competition, and a variation of the jerk commonly used in training by athletes who split jerk primarily.
Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, punching the arms into a locked-out overhead position as you sit into a partial squat, keeping your feet connected to the floor throughout the movement. Secure and stabilize the bar overhead before recovering into a standing position with the bar still overhead. The thighs must remain above horizontal in the squat for the lift to qualify as a push jerk; if the squat is below this depth, it is a squat jerk.
Often the terms power jerk and push jerk are used synonymously, but we consider them two distinct exercises—the feet lift and move in the power jerk, and stay connected to the floor in the push jerk. You can place the feet in either your drive or squat position.
The push jerk can be a lifter’s chosen style of jerk in competition. As a training exercise, it serves weightlifters as a way to train better and higher drive on the bar, balance in the dip and drive, a more precise vertical drive, a quicker transition between the drive and the movement down under the bar, and proper movement of the bar into position overhead, all of which will improve the split jerk. It can be used instead of the power jerk for lifters who have trouble properly timing the movement of the feet and cut off the upward drive prematurely, or move the feet improperly.
Sets of 1-3 reps are suggested with weights anywhere from 70% to the lifter’s maximum power jerk. Generally this exercise should be performed following any snatch variants and possibly before clean variants depending on what the intended emphasis of the workout is. With light weights, it can be used as a technique primer before split jerks to train a more vertical drive or higher drive.
The push jerk can be performed with the transition of the feet from the drive position to the squat position, in which case it becomes a power jerk. It can also be performed from behind the neck.

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