Push jerk

An overhead press with leg drive and a second dip to receive: it lets you move loads overhead that a strict press cannot handle.

• Compound
• Barbell
• Intermediate

How to do it

• Bar resting on the deltoids, elbows slightly forward
• Short knee dip and an explosive drive
• Dip again to get under the bar
• Lock out overhead before you extend the legs

Sets, reps and tempo

Ranges: 3–5 explosive, clean reps · leave 3–4 RIR (quality, not failure)

Tempo: Explosive hip and knee; land or receive the load by absorbing it

Common mistakes

• Dipping too deep and losing the speed
• Receiving with the elbows unlocked
• Arching the lower back to make up for poor shoulder mobility

Muscles worked

Primary

• Anterior deltoid

Secondary

• Triceps
• Quads
• Core / abs

Alternatives

• Standing Overhead Press
• Split jerk
• Dumbbell push press