How to do the Push Jerk, step by step
- Rest the bar on the front of your shoulders, feet hip-width.
- Take a short, straight dip.
- Drive your legs explosively and send the bar up.
- Push yourself under the bar and catch it in a quarter squat with locked arms.
- Stand all the way up with the bar overhead.
Common mistakes and how to fix them
- Pressing outlock your arms hard right in the catch
- Catching in front of your headhead through the arms, bar over midfoot
- Dipping forwardtorso upright and dip straight down
How to scale the Push Jerk
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Push Press
- Dumbbell Push Jerk
- Push Jerk with an empty bar
What's a good Push Jerk?
A rough reference for your 1RM relative to body weight. At 80 kg body weight, "1.25 ×" means 100 kg.
| Level | Men | Women |
|---|---|---|
| Elite | from 1.45 × | from 1 × |
| Advanced | from 1.15 × | from 0.8 × |
| Intermediate | from 0.85 × | from 0.6 × |
| Beginner | from 0.6 × | from 0.42 × |
Compare all strength standards
Benchmarks with Push Jerk
- DT5 RFT: 12 Deadlift, 9 Hang Power Clean, 6 Push Jerk @ 70 kg
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.