Push Jerk
A jerk where the bar is driven from the shoulders and the lifter drops under it into a partial squat with feet in a parallel stance. It trains explosive leg drive and fast overhead lockout.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Front Delts
- Triceps
Secondary muscles
- Side Delts
- Traps (Trapezius)
- Serratus Anterior
- Abs (Rectus Abdominis)
- Calves (Gastrocnemius)
- Sets
- 3–5
- Reps
- 1–3
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with the bar in the front rack, feet hip-width, full grip slightly wider than the shoulders.
Brace and dip a few inches by bending the knees, keeping the torso vertical.
Drive hard through the legs to send the bar upward off the shoulders.
Immediately push yourself down under the bar into a quarter squat with arms locked.
Stabilise with the bar over the mid-foot, then stand fully.
Lower the bar back to the rack position with soft knees.
Breathing: Brace before the dip and hold through the catch; exhale once standing with the bar overhead.
Coaching tips
Dip and drive vertical
Land with locked arms
Stand up to finish
Common mistakes
Pressing the bar out after the catch
Dipping too deep or too slow
Shifting onto the toes
Heels staying up in the receive
Safety notes
Seek coaching on timing before loading.
Use bumper plates and step away from a missed lift rather than catching it on the head or neck.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.