Push Jerk Technique EMOM
push jerk technique
Every 2:00 x 6 sets
3 Push Jerk reps at 60-70%
Reset before every repetition
Stop if speed or position changes
Barbell
Push Jerk — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
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.
Quick answer
The push jerk is the Olympic weightlifting-derived pressing movement in CrossFit, used to move a barbell overhead more efficiently than a strict press. Practise Push Jerk while fresh, choose a load you can move crisply, and stop the set when speed or position changes.
Curated demonstration
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How to Coach the Push Jerk With Chuck Carswell | CrossFit Coaching Demo
CrossFit · reviewed 2026-08-06
Muscles Worked
DeltoidsTricepsQuadricepsGlutesCore
Equipment
BarbellWeight plates
Best For, Avoid If, and Scaling
| Best for | Developing coordinated Push Jerk power through deltoids and triceps and rehearsing efficient positions before heavier or higher-volume work. |
|---|---|
| Avoid if | Avoid or scale Push Jerk if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: excessive forward lean during the dip — causes the bar to press forward, not up. |
| Scaling | Push press (no second dip), strict press, reduce load. |
How to Do the Push Jerk
1
Start with bar in the front rack — resting on shoulders, elbows high, tight grip.
2
Perform a controlled dip: knees bend slightly forward, torso stays upright.
3
Drive explosively from the legs (the "drive" phase), pressing the bar off the shoulders.
4
At the peak of the drive, dip again under the bar by bending the knees.
5
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.
Training Examples
Train Push Jerk with a Clear Purpose
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Push Jerk Power Pairing
push jerk power workout
5 rounds for quality
4 crisp Push Jerk reps
6 controlled Hang Power Clean reps
Rest enough to preserve speed
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.
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