How to do a PVC Jerk Press

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.

1. Grasp a PVC pipe with both hands.
2. Position your hands so that they are wider than your shoulders and grasp the barbell with an overhand grip, palms facing you.
3. Stand with your feet just wider than shoulder-width apart.
4. Hold the PVC pipe in front of you in a front rack position.
5. Bend your knees slightly, maintaining that front rack position with the PVC pipe.
6. Perform the next steps in one fluid motion.
7. Explosively extend your legs to engage your quads, glutes, and hamstrings.
8. At the same time, Engage your shoulders to press the PVC pipe overhead.
9. As you raise the PVC pipe over your head, bend your knees to drop underneath the PVC pipe.
10. Catch the PVC pipe overhead with your arms straight, but without locking out your elbows.
11. Extend your legs to return to the starting position
12. Return the PVC pipe to its starting position.