Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
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
Push Jerk is best used when the workout goal matches its main demand: barbell capacity, clean mechanics, and scalable intensity.
Muscles Worked
DeltoidsTricepsQuadricepsGlutesCore
Equipment
BarbellWeight plates
Best For, Avoid If, and Scaling
| Best for | Barbell WODs, skill practice, and athletes who can keep push jerk mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| 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.
Related WODs
Use Push Jerk in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
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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