How to do a PVC Jerk Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About PVC Jerk Press
PVC Pipe
Workouts with PVC Jerk Press
Instructions for Proper Form
PVC Jerk Press is an introductory exercise for learning the Jerk technique. This compound movement primarily targets the shoulders. Using a PVC pipe instead of a barbell allows you to focus on the form, timing, and coordination required for a proper Jerk. It’s a great exercise to practice the technique without the burden of significant weight.
- Grasp a PVC pipe with both hands.
- Position your hands so that they are wider than your shoulders and grasp the barbell with an overhand grip, palms facing you.
- Stand with your feet just wider than shoulder-width apart.
- Hold the PVC pipe in front of you in a front rack position.
- Bend your knees slightly, maintaining that front rack position with the PVC pipe.
- Perform the next steps in one fluid motion.
- Explosively extend your legs to engage your quads, glutes, and hamstrings.
- At the same time, Engage your shoulders to press the PVC pipe overhead.
- As you raise the PVC pipe over your head, bend your knees to drop underneath the PVC pipe.
- Catch the PVC pipe overhead with your arms straight, but without locking out your elbows.
- Extend your legs to return to the starting position
- Return the PVC pipe to its starting position.
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Generate My PlanAlternative Exercises to PVC Jerk Press
1. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 2 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.
2. Overhead PVC Shoulder Stretch
1.6 mSCORESWAPPED 2 TIMESThis stretch involves holding a PVC pipe overhead and slowly moving it behind you. It primarily targets the shoulder muscles, increasing shoulder mobility and flexibility. This exercise is particularly beneficial for improving the range of motion in the shoulders, which can help with overhead lifts and other shoulder-intensive movements.
- Beginner
- Shoulders
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3. Dumbbell Sumo Squat
81 mSCORESWAPPED 2 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
4. Dumbbell Lunge
97.6 mSCORESWAPPED 2 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.
5. Machine Leg Press
95.1 mSCORESWAPPED 2 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
- Beginner
- Quads
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6. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 1 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
7. Banded Leg Drive
27.6 mSCORESWAPPED 1 TIMESBanded Leg Drive is a compound exercise that primarily targets the glutes and hamstrings. By using a band for resistance, you add extra tension throughout the movement, especially at the top. This exercise helps improve muscle activation and functional strength. It's an excellent way to train for explosive leg drive important for sports and other athletic activities.
- Beginner
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- Squat Rack
- Loop Bands
8. Wall Knee Drive
4.4 mSCORESWAPPED 1 TIMESWall Knee Drive is a bodyweight exercise that targets the lower body and core. By pressing your hands against a wall, you stabilize your upper body and can focus on driving your knee upwards explosively. This movement simulates the action of running or sprinting, making it great for improving lower body power and core stability. Performing it as a part of a dynamic warm-up can enhance coordination and balance.
- Beginner
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9. Kettlebell Single Arm Overhead Lunge
52.7 mSCORESWAPPED 1 TIMESThis exercise is a more challenging variation of the lunge. Like the lunge, this exercise primarily targets the quads. However, by holding the weight in one hand, you add instability to the movement and increase the demand to recruit your core. This is a great exercise for anyone looking to make their lunges a bit more challenging.
- Intermediate
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10. PVC Overhead Squat Hold
26.8 mSCORESWAPPED 1 TIMESPVC Overhead Squat Hold is a static variation on the standard Overhead Squat. This compound exercise primarily targets the quadriceps, shoulders, and core. By using a PVC pipe, you can work on form and stability without adding significant weight, making it great for beginners or individuals looking to fine-tune their technique and improve flexibility and stability in the overhead position.
- Beginner
- Quads
- PVC Pipe