The Push Jerk is close to the Push Press in that we’ve got the same set-up, dip and drive through the feet, touch the full hip stretch, and then use the hip created energy to press the barbell overhead. But as soon as the barbell begins swinging, we add a tricky little extra movement – let the knees and hips bend and the body drop as quickly as possible. This means that we don’t have to press the barbell as high as if we were standing erect, which in turn means we can carry the heavy weights.
- Stand on the hip-width legs apart
- Place your hands on the sides of both shoulders
- Elbows in front of the counter.
- Keep the bar full of grip
- Torso dips straight down
- Hips and legs stretch easily, then press beneath.
- Receive the bar with a partial overhead
- Heels remain down until the hips and legs are stretched.
- Bar is passing over the center of both feet.
- Complete with full hip, knee and arm extension
Split Jerk
The Split Jerk is somewhat close to the Push Jerk , only that we raise the depth we can drop (and hence the weight we can lift) but split the legs into a lung position.
To protect your knees and hips, make sure your legs are in the right place – particularly your back leg should be slightly turned inward.
- Stand on the hip-width legs apart
- Place your hands on the sides of both shoulders
- Elbows in front of the counter.
- Keep the bar full of grip
- Torso dips straight down
- Hips and legs stretch easily, then press beneath.
- Receive the bar in the lung location
- Heels remain down until the hips and legs are stretched.
- Bring your feet together, one foot at a time.
- Total as both legs are with full thigh, knee and arm extension.