The push jerk is an explosive overhead lifting exercise that uses a powerful leg drive to move the barbell overhead, followed by a quick drop underneath the bar to catch it with bent knees.
It primarily targets the shoulders, triceps and upper back, while also heavily involving the legs, glutes and trunk for force production and stability.
This exercise is commonly prescribed to improve power, coordination, overhead strength and athletic performance.
Stand with your feet about hip to shoulder-width apart, holding the barbell across the front of your shoulders.
Keep your chest lifted, elbows slightly forward, and core engaged.
Perform a shallow dip by bending your knees slightly while keeping your torso upright.
Drive powerfully through your legs to accelerate the bar upward.
As the bar rises, quickly drop underneath into a partial squat, widening your stance, while pressing yourself under the bar.
Catch the bar overhead with your elbows straight and knees bent.
Stand tall to finish with the bar directly overhead and your body aligned.
Lower the bar carefully back to the front of your shoulders.
Complete repetitions as prescribed by your physiotherapist.
