Olympic lifts exercise
Push Jerk
Express overhead power with a receiving position under the bar.
- Equipment
- Barbell, bumper plates, rack
- Sides
- Both sides together
- Positions
- All positions
- Tempo
- X0X0
Setup
Barbell at shoulder height, feet hip-width, torso vertical, bumper plates so the bar can be dropped.
How to do it
- Dip vertically, drive hard, then punch yourself under the bar and receive it overhead with locked elbows in a quarter squat before standing up.
- The bar is received, not pressed - if you are pressing it out, the load is too heavy or the drive was too weak.
- Do 3 to 5 sets of 2 to 3 reps at 70 to 90%.
- This needs a qualified coach.
Coaching cues
- Dip vertical, drive, punch under
- Receive it, don't press it
- Locked elbows before you stand
Common mistakes
- Pressing the bar out instead of receiving it
- Dipping forward onto the toes so the bar path goes out in front
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Power | 70 to 90% of 1RM | 3 to 5 | 2 to 3 | 3 min |
Tempo X0X0: Every rep is fast: no slow lowering and no pauses.
Related exercises
- Power CleanDevelop whole-body explosive power through triple extension.
- Hang Power CleanTrain explosive triple extension without the floor-to-knee phase that stalls most beginners.
- Clean PullGet the power stimulus of a clean without needing the rack position.
- Mid-Thigh PullTrain the power position with the lowest technical demand of any Olympic derivative.
- Box JumpExpress concentric jumping power with a low landing cost.
- Countermovement JumpTrain and test elastic jumping power.