The Push Jerk is a compound resistance training exercise for advanced athletes to improve hip flexor speed, body control and coordination.
How to Progress
If you use additional weights…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining core stability repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
Push Jerk Description
- Position barbell chest level on the rack; add resistance (plates) and attach safety clips
- Take an athletic stance; stand straight, feet are under the shoulders; knees slightly flexed; toes point forward
- Use a pronated grip (palms facing down) and place hands slightly wider than shoulder-width apart on the bar; position barbell on top of the chest, move elbow underneath barbell and flex shoulder to 90°; elbows point forward; lift barbell off the rack and take a step back
- Slightly flex the hips (without excessive knee flexion) then extend hips rapidly to move barbell vertically off the chest and immediately flex hips rapidly to get under the barbell and extend the elbows; feet must stay within shoulders; knees must not protrude past toes; look forward
- Stand up straight, flex elbows, move head slightly back and return barbell to starting position
Push Jerk Targeted Musculature
- Hip flexors
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Have fun and happy training!