If you join our online Weightlifting Program , you will receive not only the weekly program but also feedback on your lifting videos from Coach Jared and the support of others from around the world via the exclusive. Weightlifting Facebook Group. Invictus Blog. Connect with. Create a Comment Account. When you login first time using a Social Login button, we collect your public account profile information shared by Social Login provider, based on your privacy settings.
We also get your email address to automatically create an account for you in our website. Once your account is created, you'll be logged into this account. Disagree Agree. Inline Feedbacks. Audience: Coaches. Topics: Exercise Technique. Push Jerk This exercise consists of quickly and forcefully flexing and then extending the hips and knees to drive the bar upward from the shoulders while pushing the body underneath.
Starting Position Use the power clean or hang power clean exercise to lift the bar from the floor to the shoulders or remove the bar from a shoulder-height position on a power or squat rack. Stand erect with the feet hip- to shoulder-width apart and the toes pointed forward or slightly outward.
Once the bar is positioned at the front of the shoulders, check to be sure that the grip on the bar is even, pronated, closed, and slightly wider than shoulder-width.
The grip should remain relaxed on the bar. The elbows should be underneath or slightly ahead of the bar. All repetitions begin from this position. While keeping the torso erect and head in line with the spine, flex the hips and knees at a slow to moderate speed to move the bar in a straight downward path.
Do not change the position of the arms. The hips should not move backward during the dip. Instead, they should remain directly underneath the shoulders. The downward movement is not a full squat, but rather a dip to a depth not to exceed a quarter squat or the catch position of the power clean.
Stand with your feet at a hip-width distance, about the same place you would start a clean or snatch. The first movement in this lift is the dip. To begin the dip, bend only at your knees while keeping your trunk vertical and your weight evenly spread in your feet. If you hinge from your hips or drop your chest forward, your bar will more than likely move forward as you drive up instead of staying straight over your midline, possibly causing you to miss the lift.
After the dip comes the drive. The dip and drive is what makes the magic happen. You want to immediately transition at the bottom of your dip to driving forcefully with your legs while accelerating the barbell upward shrugging your shoulders up helps with this. As your legs finish extending, your body is going to drive under the bar to the stable split position described above.
While your body is driving under, your arms push up against the bar, aggressively punching into a locked-out position. Finally, make sure that the barbell is secure and stable overhead, come to a full standing position, and your lift is complete. There are many drills out there to help you work the split jerk technique, including tall jerks, jerk dips, and jerk balances. Incorporate these and the full lift into your training, and you will be moving major weight over your head in no time.
Athletes will often catch the jerk very far forward into the front foot. The dip seems like such a tiny portion of the lift, and in a way, it is.
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