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.