Olympiccompound
PUSH JERK
Dip, drive, and re-bend the knees to receive the bar overhead. More load than the push press.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Barbell in the front rack position.
- 2
Dip and drive explosively.
- 3
Re-bend the knees to drop under the bar.
- 4
Receive the bar overhead with arms locked.
- 5
Stand to full extension.
THE STANDARD
Full lockout overhead. Stand to full extension to complete each rep.
COACHING CUES
Dip and driveRe-bend to receiveLock out overhead
COMMON MISTAKES
Not re-bending the knees to receive.
Pressing out the catch.
SCALING / SUBSTITUTIONS
Push press.
Reduce load.
300WOD APPLICATION
The push jerk appears at Elite and Spartan Standards.
RELATED EXERCISES
MOVEMENT DETAILS
Movement Category
OlympicMovement Type
compoundEquipment
BarbellRack
Primary Muscles
Anterior DeltoidsTricepsQuadricepsGlutes
Secondary Muscles
Abs / CoreTrapezius
Standards
Foundation
Hoplite
Elite
Spartan