Push Jerk — CrossFit Technique Guide
The push jerk is the Olympic weightlifting-derived pressing movement in CrossFit, used to move a barbell overhead more efficiently than a strict press. Like the push press, it begins with a dip-and-drive from the hips and legs. Unlike the push press, the push jerk includes a second dip — the athlete re-bends the knees to drop under the bar and receive it with arms locked out, then stands to full extension. This leg-driven catch allows athletes to move significantly more load overhead than a strict press. In DT, the push jerk closes each round, pressing the bar from the front rack position to overhead lockout.
Muscles Worked
Equipment
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How to Do the Push Jerk
Start with bar in the front rack — resting on shoulders, elbows high, tight grip.
Perform a controlled dip: knees bend slightly forward, torso stays upright.
Drive explosively from the legs (the "drive" phase), pressing the bar off the shoulders.
At the peak of the drive, dip again under the bar by bending the knees.
Receive the bar with arms fully locked out and stand to full extension.
Common Mistakes
Excessive forward lean during the dip — causes the bar to press forward, not up.
Not locking out the arms before standing — must be fully extended when received.
Using too much arm press and not enough leg drive.
Coaching Tips
The dip must be vertical — straight down, not forward. A forward dip sends the bar in front and kills the press.
For DT, the push jerk is the most technically demanding movement when fatigued — reduce load if form deteriorates.
Scaling Options
Easier / Beginner
Push press (no second dip), strict press, reduce load.
Harder / Advanced
Split jerk, squat jerk.
Frequently Asked Questions
What is the difference between a push press and a push jerk?
Both use a leg dip-and-drive to initiate the press. The push press finishes with the arms pressing the bar to lockout while the legs remain extended. The push jerk adds a second dip — dropping under the bar to receive it with straight arms — allowing heavier loads to be moved overhead.
Hero WODs with Push Jerk
Related Exercises
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