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How to do a Dumbbell Push Jerk to improve your performance in CrossFit WODS.

Set up for Dumbbell Push Jerk

  • Start with the feet hip-width apart with the bells on the shoulders and the belly tight.

Points of Performance for Dumbbell Push Jerk

  • Jump and then catch the weight over head with a full lock out of the arms.
  • Be sure to violently open the hip and stand all the way up to finish the rep.

Tips and Tricks

  • Keep your weight in the heels when initiating the dip
  • Keep the palms facing in with the wrists, elbows, and shoulders in alignment
  • After the initial hip drive, re dip under the dumbbells at the same time lock out of the arms occurs
  • Land with the shoulders and arms active overhead.