The Push Jerk

THE PUSH JERK MOVIE

The push jerk builds on both the shoulder press and push press. The set-up, bar path and spinal and overhead positions are the same, as are the dip and drive. Unique to the push jerk is the press under the bar. After extension of the hip, the athlete presses against the bar and receives the lift in a partial overhead squat before standing to finish the lift.

1. SET-UP

• Hip-width stance. • Elbows slightly in front of the bar. • Hands just outside shoulders. • Full grip on the bar. • Bar rests on torso.

2. EXECUTION 3. FINISH

• Bar rests on torso. • Torso remains vertical as hips and knees flex in the dip. • Heels stay down until hips and knees extend. • Hips and knees extend rapidly, then arms press to drive under the bar. • Complete at full hip, knee, and arm extension.

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THE PUSH JERK TEACHING PROGRESSION

STEP 1:

• Jump and land with hands at sides. Stick the landing before standing.

STEP 2:

• Jump and land with hands at shoulders. Stick the landing before standing.

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STEP 3:

• Jump and extend the arms after the hip opens. Stick the landing before standing with arms overhead.

STEP 4:

• With the PVC in hands, complete the full push jerk.

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THE PUSH JERK COMMON FAULTS AND CORRECTIONS

All faults and corrections from the shoulder press and push press apply to this movement, plus the following:

CORRECTIONS:

• Cue “Jump higher.” • Place your hand at the top of the athlete’s head when fully standing; keep it at that height and then ask the athlete to hit your hand during the drive. (A) • Take the athlete back to steps 1-3 of the teaching progression (pp. 189–190). Have the athlete focus on reaching hip extension before moving on to the next step. • Encourage the athlete to squeeze the glutes and quads before pressing under.

FAULT:

• Lack of full hip extension.

(A)

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FAULT:

• Poor/inactive overhead position (particularly when receiving the bar).

CORRECTION:

• Cue the athlete to press up on the bar while in the receiving position, before standing to extension.

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FAULT:

• Lowering the bar before standing all the way up.

(B)

CORRECTIONS:

• Cue the athlete to keep the bar overhead until hips and knees are fully extended. • Use a tactile cue: hold your hand over the athlete’s head and instruct him or her to hit the hand before lowering the bar. (B)

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