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February 28, 2019

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Workout of the day

73

Push jerk 5-5-3-3-3-1-1-1-1 reps

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Khan Academy

In the push press, the core-to-extremity principle is obvious as the muscles of the power zone—including the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps—assist the arms in driving the barbell overhead. With the push press, you will be able to move overhead as much as 30 percent more weight than with the shoulder press. Regular practice of the push press—and the push jerk—develops power and speed, which are critical to effective and efficient athletic movement.

Watch The Push Press

With the push jerk, you will be able to move overhead as much as 30 percent more weight than with the push press. Similar to the push press, the push jerk employs the hips to create upward momentum on the bar, but the athlete then pushes against the bar with the arms and dips a second time to receive the push jerk in a partial squat. With the arms locked out, the legs complete the lift. After mastering the push jerk, you will find that it will unconsciously displace the push press as your method of choice when going overhead.

WatchThe Push Jerk

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