The Push Jerk is a intermediate-friendly barbell strength exercise that targets the shoulders and quadriceps, with the triceps, traps, glutes and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesShoulders, Quads
Secondary musclesTriceps, Traps, Glutes, Abs
EquipmentBarbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Push Jerk
Take the bar in a front rack across the shoulders with the elbows down and in front of the bar.
Set your feet in your squat stance with your weight balanced over the whole foot.
Brace your trunk and dip by bending the knees only, keeping the torso vertical.
Reverse hard and drive the bar off the shoulders with the legs.
Punch the elbows into lockout overhead and receive the bar in a partial squat with the feet planted.
Stand up with the bar stable overhead, then lower it back to the rack position.
02 The payoff
Why it earns its spot
Moves heavier overhead loads than a strict press by adding leg drive.
Trains the dip and drive timing that transfers to the split jerk.
Builds overhead lockout strength and stability under speed.
03 Don't do this
Common mistakes
Dipping too deep, which slows the reversal and turns the lift into a slow press.
Letting the torso pitch forward in the dip, which sends the bar out in front of the body.
Pressing with the arms before the legs finish, which loses the drive and stalls the bar at eye level.
Receiving with soft elbows, which puts the load on the shoulder joint instead of the skeleton.
EGON Put it on record
Track it in EGON.
Log every set of the Push Jerk, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
