Push Jerk
The Push Jerk is an explosive Olympic weightlifting exercise that uses a powerful leg drive to launch a barbell overhead, catching it in a partial squat with locked arms. It develops total-body power, coordination, and overhead strength by transferring force from the lower body to the upper body.
Iridium programs this lift primarily for power development, prioritizing lower-rep schemes to maintain peak velocity rather than inducing metabolic fatigue. Because explosive movements demand optimal recovery, the AI analyzes your sleep data and recent workload scores to ensure your central nervous system is primed before assigning this exercise. If your 7-day history indicates heavy anterior deltoid usage, Iridium will likely substitute a less technical strict press to prevent overreaching.
Form Cues
- Dip your torso straight down keeping weight in your heels
- Drive violently upward with your legs
- Drop quickly under the bar as it clears your head
- Catch the bar with elbows fully locked out
- Stand up completely before lowering the weight
- Don't let your chest cave forward during the dip
- Don't press with your arms before your hips fully extend
- Don't catch the bar with soft or bent elbows
- Don't land with your feet too wide or unstable
Common Mistakes
- Pressing early with the arms
- Dipping onto the toes/knees forward
- Not dropping under the bar
- Muted hip extension
- Landing with bent elbows
Muscles Worked
The Push Jerk relies heavily on the quadriceps and glutes to generate the initial vertical momentum, taking the burden off the smaller shoulder muscles at the start of the lift. Once the bar is elevated, the anterior deltoids and triceps contract dynamically to lock the weight out overhead, while the core acts as a rigid stabilizer to transfer force effectively.
Primary
Secondary
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