Push Jerk is a weightlifting movement on Fiz. Dip, drive and re-dip under the bar to lock it out overhead. Also known as power jerk. Primary muscles: shoulders, triceps, quads. Scored by reps + weight. Featured in DT, Olympic Day, Push Complex.
Push Jerk
also power jerk
Dip, drive and re-dip under the bar to lock it out overhead
Category
Weightliftingloaded barbell and dumbbell work
Logged as
Reps, Weight (kg)
Primary muscles
Shoulders, triceps, quads
Secondary
Glutes, core, traps
Appears in
How to do a push jerk
3 steps- Dip and drive the bar off the shoulders exactly as in a push press.
- As the bar leaves, drop back down under it with your feet in the same line.
- Receive the bar overhead with locked arms and bent knees, then stand.
What counts as a rep
Movement standard- A second dip under the bar is required and is what distinguishes it from a push press.
- The feet stay roughly in line. Splitting the feet makes it a split jerk.
- The rep ends standing tall with the bar locked out over the middle of the foot.
Common faults
2 faults
Pressing the bar out at the top rather than receiving it locked.
FixGet under it faster. A press-out means the drive did not send the bar high enough and the body did not drop far enough.
The feet jump wide on the re-dip, which costs stability.
FixKeep them close to where they started. A jerk that lands wide is one you cannot recover under.
Scaling ladder
2 harder, 1 easier
Push JerkWorks shoulders, triceps, quads
Push PressPress barbell overhead with leg drive
Workouts using the push jerk
3 on FizFrequently asked
6 answersWhat muscles does the Push Jerk work?
Push Jerk primarily works shoulders, triceps, quads, with secondary engagement of glutes, core, traps.
How do you do a Push Jerk?
Dip and drive the bar off the shoulders exactly as in a push press. As the bar leaves, drop back down under it with your feet in the same line. Receive the bar overhead with locked arms and bent knees, then stand.
What counts as a rep on the Push Jerk?
A second dip under the bar is required and is what distinguishes it from a push press. The feet stay roughly in line. Splitting the feet makes it a split jerk. The rep ends standing tall with the bar locked out over the middle of the foot.
What's an easier alternative to the Push Jerk?
Scale it to Push Press.
What's a harder progression from the Push Jerk?
Progress to Split Jerk or Clean & Jerk once the Push Jerk is comfortable.
What else is the Push Jerk called?
Push Jerk is also written power jerk. Fiz resolves all of those spellings to the same movement, so a workout written either way logs to the same history.