How to do a Push Jerk
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Push Jerk
Instructions for Proper Form
Improves explosive power and shoulder strength by driving the barbell overhead with a slight knee bend and straightening the legs to complete the lift. This exercise enhances overhead lifting technique and full-body coordination.
- Rack the barbell to just below shoulder height and grab ahold of it with a double overhand grip shoulder-width apart.
- Dip underneath the bar to rest it on top of your shoulders before unracking it and stepping back. Place your feet shoulder-width apart slightly angled out.
- Drop into a quarter before explosively extending your legs and arms to raise the barbell overhead and dipping underneath the bar into a quarter squat.
- The barbell should be in alignment with your ears before you return it back to the starting position.
Weight & 1 Rep Max Calculator
Average Push Jerk standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps50lbs1 Rep Max65lbs
- intermediate8reps60lbs75lbs
- advanced8reps80lbs100lbs
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Alternatives & Variations to Push Jerk
1. Push Press
87 mSCORESWAPPED 26 TIMESPush Press is a compound explosive exercise that primarily targets the shoulders. It’s most similar to something like a Thruster, but relies much less on the lower body. This is a great exercise for practicing timing for more advanced movements like the Jerk, or simply improving strength and power in your overhead presses.
2. Split Jerk
75.7 mSCORESWAPPED 8 TIMESEnhances explosive leg power and overhead strength by splitting the legs into a lunge position while jerking the barbell overhead. This exercise improves stability, coordination, and lifting efficiency.
3. Clean and Jerk
74.7 mSCORESWAPPED 7 TIMESA dynamic Olympic weightlifting movement that combines a clean, to bring the barbell from the ground to the shoulders, with a jerk, to press the bar overhead. This exercise develops explosive power, full-body strength, and coordination, making it essential for athletes looking to improve performance in power and strength sports.
4. Leg Extension
99.4 mSCORESWAPPED 6 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
5. Clean
83.3 mSCORESWAPPED 5 TIMESClean is a compound, explosive exercise that targets a wide range of muscle groups including the legs, back, and shoulders. It involves lifting a barbell from the ground to your shoulders in one fluid motion. This exercise improves power, strength, and coordination, and is often used to develop overall athleticism and prepare for more complex Olympic lifts.
- Intermediate
- Hamstrings
- Barbells
6. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 5 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
7. Leg Press
99.7 mSCORESWAPPED 5 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
8. Dumbbell Lunge
97.6 mSCORESWAPPED 5 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
9. Push Up
94.5 mSCORESWAPPED 5 TIMESPush Ups may be the most recognizable exercises out there. It’s one of the best bodyweight exercises you can do, and is a great way to develop functional strength in your upper body for pushing movements. It’s fantastic for beginners, or anyone with limited equipment, while still being a great addition for even the most seasoned lifters.
- Intermediate
- Chest
10. Air Squats
92.1 mSCORESWAPPED 5 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.