The push jerk is a weightlifting technique that utilizes all the muscles of the body. Along with strength, the push jerk can help improve coordination and balance. You can use a barbell or dumbbells to perform the push jerk depending on your preference. Consult your physician before you begin a new exercise program.
Set Up
Before you begin the push jerk, you should choose a barbell with an appropriate amount of weight. You want enough weight to provide you with a challenge, but not so much that you cannot safely lift the bar over your head. Begin in a standing position, holding the barbell with your hands shoulder-width apart, facing out. Your elbows should be bent so that the barbell is tight against your chest. Ensure that your back is straight.
Technique
Once you have the barbell in position, drop your hips and bend your knees into a quarter squat. Push the bar up over your head as your hips fully extend and your legs straighten. Your arms should be straight at the top of the movement with your knees slightly bent. Return to the starting position. Repeat the push jerk for eight to 12 repetitions. Rest for a few minutes before doing your next set.
Variations and Tips
You can also do a push jerk with dumbbells if you do not have a barbell. Using one dumbbell, you can work out one arm at a time. You can also use two dumbbells, one in each hand, and complete a push jerk. Proper form when doing the push jerk can help to prevent injury. Keep a strong core by tightening your stomach when you lift the weight. Ensure that your knees and hips do not move forward or back.
Precautions
Consult your physician before you begin a weightlifting program. The push jerk may not be recommended for people with certain conditions and injuries. Work with a trainer or coach when you first start performing the exercise to learn proper form. You might also want a spotter to help you in case the weight is too heavy. Slowly increase the weight as you become more comfortable with the push jerk.
Posted in: Weight Lifting