“Don’t Push It, Jerk”
Push Jerk 3-3-3-3-3-3-3 reps
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You can watch a demo of the push jerk on the main site here in Quicktime or here in Windows Media Player. Also check out this tri-panel of shoulder press vs. push press vs. push jerk, to see how the three are similar but also how they are different.
The Push Jerk:
a. Set up: The set up is the same as for the shoulder press and push press.
b. Dip: The dip is identical to the push press
c. Drive: The drive is identical to the push press
d. Press and Dip: This time instead of just pressing, you press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead.
e. Finish: Stand or Squat to fully erect with bar directly overhead identical to terminal position in push press and shoulder press.
The second dip on the push jerk will become lower and lower as you both master the technique and increase the load. At some point in your development, the loads will become so substantial that the upper body cannot contribute but a fraction to the movement at which point the catch becomes very low and an increasing amount of the lift is accomplished by the overhead squat.
On both the push press and jerk the ‚Äúdip‚Äù is critical to the entire movement. It may come as a surprise to some that the dip is not a relaxed fall but an explosive dive. The stomach is held very tightly and the resultant turn around from dip to drive is sudden, explosive, and violent.–January 2003 CrossFit Journal