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Exercise guide
Push Jerk
An overhead lift using a leg dip and drive to launch the barbell overhead, caught in a quarter squat.
What this exercise works
- Muscles
- anterior deltoid · triceps brachii · gluteus maximus · quadriceps · trapezius
- Goals
- power · strength
- Equipment
- Barbell
- Category
- Olympic weightlifting
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Hold a barbell in the front rack position at your shoulders.
- Stand with feet hip-width apart.
- Dip by bending your knees slightly.
- Drive explosively through your legs and press the bar overhead.
- Drop into a quarter-squat under the bar and lock out your arms.
- Stand up fully and lower the bar to repeat.
Technique cues and common mistakes
- Keep your torso upright during the dip.
- Drive with your legs before pressing with your arms.
- Lock your arms out as you drop under the bar.