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Barbell Push Jerk
Olympic weightlifting exercise that uses explosive leg drive and a quick dip to press a barbell overhead, targeting quads, glutes, and shoulders to build power and coordination.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
5/5 •
Primary Muscle Groups
Quads, Glutes, Shoulders
Secondary Muscles
Calves, Abs, Lower Back, Traps, Lats
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Shoulders
8/10Anterior Delts, Medial Delts
Triceps
7/10Lateral Head
Hamstrings
6/10Biceps Femoris
Calves
5/10Gastrocnemius
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Traps
4/10Upper Traps
Lats
3/10Programming
Typical Rep Range
1-5 reps
Rest Between Sets
120-300 seconds • Longer for heavier sets
How to Perform
Position the barbell in a squat rack at shoulder height. Grip slightly wider than shoulders, rest bar on upper chest with elbows forward, feet hip-width apart, core braced.
- Dip by bending knees and hips slightly while keeping torso vertical.
- Explosively drive hips, knees, and ankles to propel bar upward.
- Punch arms overhead as you drop into a quarter squat under the bar.
- Lock elbows fully with bar behind head.
- Stand up by extending hips and knees to full height.
- Lower bar controlled to front rack position.
Coaching Tips
Form Cues
- Drive through heels
- Punch under quickly
- Lock arms fully
- Keep bar path vertical
- Brace core tight
Breathing
Inhale deeply during the dip to brace core, exhale forcefully during the drive and lockout.
Tempo
1-0-1
Range of Motion
Dip to quarter squat depth with torso upright; full elbow lockout overhead with bar aligned over mid-foot.
Safety
Safety Notes
- Start with light weight to master technique
- Ensure full lockout to avoid shoulder strain
- Use rack safeties for heavy loads
- Avoid if acute shoulder or wrist issues present
- Warm up shoulders and hips thoroughly
Spotting
Spot from behind by assisting on the bar path during drive if needed; use collars and rack pins for safety on heavy sets.
Common Mistakes
- Dipping too deep
- Incomplete arm lockout
- Leaning torso forward
- Insufficient leg drive
- Early arm bend
When to Avoid
- Shoulder impingement
- Lower back pain
- Wrist instability
Flexibility Needed
- Full shoulder flexion
- Adequate ankle dorsiflexion
- Hip and thoracic mobility
Build Up First
- Mastery of push press
- Proficiency in clean to front rack
- Triple extension coordination
Also known as
Power Jerk
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