Section 4.3: The Push Jerk

Section 4.3: The Push Jerk

The push jerk is the third and most advanced movement in the CrossFit overhead press series. While the shoulder press relies entirely on upper-body strength and the push press introduces a single leg drive, the push jerk utilizes a "double-dip" technique. This allows the athlete to drop their body under the barbell, catching the load in a partial squat before standing it up. By receiving the bar in a lower position, the athlete does not have to press the bar as high, allowing them to lift approximately 30% more weight than the push press and 60% more than the shoulder press. For the CrossFit Level 1 Trainer, the push jerk is a masterclass in coordination, speed, and power, demonstrating how an athlete can use their body weight to manipulate a heavy load.

Setup: The Standard Pressing Frame

The setup for the push jerk is identical to that of the push press.

• Stance: Hip-width stance with the heels firmly on the ground.
• Grip: Slightly wider than shoulder-width, closed grip.
• Rack Position: Bar rests on the shoulders, elbows slightly in front of the bar.
• Midline: Abdominals and glutes braced, spine neutral.

Execution: The Dip-Drive-Catch-Stand Sequence

The push jerk is a highly coordinated movement divided into four distinct phases: the dip, the drive, the catch (second dip), and the stand.

1. The First Dip

The athlete performs a shallow, rapid vertical descent of 2 to 3 inches. The torso remains perfectly upright, and the weight stays on the heels.

2. The Drive

The athlete drives through the heels, explosively extending the hips and knees. This action launches the barbell upward off the shoulders.

3. The Catch (The Second Dip)

This is the defining feature of the push jerk.

• Jumping and Landing: As the barbell rises, the athlete does not press the bar further up. Instead, they pull themselves down under the bar by pushing against the barbell. The feet jump from the hip-width stance to a shoulder-width receiving stance.
• Receiving Position: The athlete catches the bar in a partial squat (approximately a quarter to half squat depth).
  • The elbows must be fully locked out.
  • The shoulders are active, shrugging up into the bar.
  • The hips are pushed back slightly, and the knees are bent.
  • The torso may have a slight forward incline to keep the load balanced directly over the midfoot.
• Simultaneous Action: The feet must land in the receiving stance at the exact microsecond the arms reach full lockout overhead. This synchrony is crucial for stability.

4. The Stand

The movement is not complete until the athlete stands up to full extension.

• Keeping the Lockout: Holding the barbell locked out overhead, the athlete extends their hips and knees to a fully upright standing position.
• Lowering the Bar: Only after the athlete is standing completely straight, with feet aligned, can the bar be lowered back to the shoulders or the ground.

Double-Dip Mechanics: The Physics of the Jerk

The push jerk is often misunderstood as a press. In reality, it is a jump followed by a drop. The first dip and drive create upward momentum on the bar, but once that momentum fades, the athlete uses the barbell as a handle to push themselves down. By dropping the hips, the athlete reduces the distance the bar must travel. This mechanical advantage is why the jerk allows for the heaviest loads of any overhead movement.

Common Faults and Corrections

The speed of the push jerk makes it challenging to coach. Trainers must train their eyes to spot these common faults:

• Early Press (Pushing the Bar): The arms begin pressing before the hips and knees finish extending. This is corrected by cueing the athlete to "Jump, then land!" or "Legs first, then arms!"
• Landing on the Toes: The heels lift during the catch, or the athlete balances on the balls of their feet. This is corrected by cueing the athlete to keep their heels down and land flat-footed.
• Incomplete Lockout (Soft Elbows): The bar is caught with bent elbows, and the athlete tries to press the bar out after landing. This is corrected by cueing the athlete to "Punch the bar!" or "Lock the elbows in the catch!"
• Incomplete Stand (Early Lowering): The athlete lowers the bar before standing up or bringing their feet back together. This is corrected by cueing the athlete to stand up fully before lowering the bar.

Level 1 Teaching Progression for the Push Jerk

Coaches must use a systematic, barbell-free progression to teach this complex movement:

1. Jump and Land: Jump from hip stance and land in a partial squat with feet in shoulder-width stance. Hands remain at the sides. Focus on landing flat-footed.
2. Jump, Land, and Punch: Perform the same jump and land, but punch the hands overhead simultaneously with the land, locking the elbows.
3. Push Jerk with PVC Pipe: Perform the full movement with a PVC pipe, focusing on the timing of the foot landing and elbow lockout.
4. Push Jerk with Barbell: Transition to a light barbell once mechanics and timing are consistent.

Comparison of the Press Series

To help athletes understand the progression of overhead movements, it is useful to compare their key performance variables:

• Shoulder Press: 0% lower body contribution. Pure upper body strength.
• Push Press: ~30% leg drive, finishes with upper body press.
• Push Jerk: Double dip, catches under the bar in a partial squat, stand up.

By mastering the transition from strict to dynamic movements, athletes learn to coordinate their entire body to move larger loads more efficiently.