How to Do
How to Do Push Jerk
The push jerk should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the push jerk.
Beginning
Beginning Push Jerk with a Barbell
Standing with your feet hip-distance apart is a good idea. Place the barbell over your chest at shoulder height, just below your collarbone. Hands should be somewhat broader than shoulder width apart on the bar, palms facing forward. Below and somewhat in front of the bar, the elbows are relaxed. Straighten your legs but don't lock them. The hips should be squarely beneath the knees and ankles.
Movement
Push Jerk with a Barbell Movement
1. Bend your knees into a little dip while keeping the bar at your chest and your body sturdy. Then start straightening your legs by pushing through your feet. This movement is carried out swiftly in order to gain traction.
2. Press the bar up once you've reached complete hip extension. To allow the bar to pass, you'll need to move your head back somewhat.
3. Extend the arms fully overhead while maintaining appropriate torso alignment (it should not feel like the chest is extended forward or the hips are arching back). Move the bar back through its initial position and slightly forward once it has traveled past your head.
4. To begin a new repetition, return the bar to the initial position.
Benefits
Push Jerk with a Barbell Benefits
Injury risk is reduced.
Coordination and motor control.
Sports-specific enhanced power development.
Exercise Aliases
Dumbbell Push Jerk, Strict Press Push.
