How to do a Push Jerk to increase your strength and improve your performance in CrossFit WODS.

Set up for a Push Jerk

  • Start with the feet underneath the hips, hands outside the shoulders with a full grip on the bar.
  • Hands outside the shoulder with a full grip, elbows slightly in front of the bar.
  • Begin with the bar racked on the front on the shoulders, belly tight.

Points of Performance for a Push Jerk

  • Start the movement by with a dip and drive, break at the hips and knees dipping straight down and dynamically straight back up, keeping the torso vertical.
  • Open the Hip aggressively and completely.
  • Push yourself down under the bar and catch the bar in full lockout.
  • Drive through the heels back to a standing position.