Push Jerk

Muscles worked by the Push Jerk

Primary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Secondary

GlutesGluteus MaximusQuadsQuadriceps FemorisTrapsTrapezius

Also called: front deltoid, anterior delt, front delt, anterior deltoid, tricep, triceps.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Push Jerk

1. Hold a barbell in the front rack position at your shoulders.
2. Stand with feet hip-width apart.
3. Dip by bending your knees slightly.
4. Drive explosively through your legs and press the bar overhead.
5. Drop into a quarter-squat under the bar and lock out your arms.
6. Stand up fully and lower the bar to repeat.

Form tips

• Keep your torso upright during the dip.
• Drive with your legs before pressing with your arms.
• Lock your arms out as you drop under the bar.

At a glance

Push Jerk in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Double Kettlebell Split Jerk
• Split Jerk
• Battle Rope Double Slam
• Battle Ropes
• Bear Crawl
• Clean and Jerk
• Double Kettlebell Dead Split Snatch
• Dumbbell Snatch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "push-jerk",
  "name_en": "Push Jerk",
  "name_de": "Push Jerk",
  "name_es": "Jerk de Empuje",
  "description_en": "An overhead lift using a leg dip and drive to launch the barbell overhead, caught in a quarter squat.",
  "description_de": "Eine Überkopfübung, bei der du mit einer Beinbeuge und einem Antrieb die Langhantel über den Kopf treibst und in einer Viertelkniebeuge fängst.",
  "description_es": "Un levantamiento por encima de la cabeza que usa una flexión y un impulso de piernas para lanzar la barra arriba, recibida en un cuarto de sentadilla.",
  "category": "olympic",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "full_body",
  "primary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "gluteus_maximus",
    "quadriceps",
    "trapezius"
  ],
  "goals": [
    "power",
    "strength"
  ],
  "variation_group": "jerk",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Hold a barbell in the front rack position at your shoulders.",
    "Stand with feet hip-width apart.",
    "Dip by bending your knees slightly.",
    "Drive explosively through your legs and press the bar overhead.",
    "Drop into a quarter-squat under the bar and lock out your arms.",
    "Stand up fully and lower the bar to repeat."
  ],
  "instructions_de": [
    "Halte die Langhantel in der vorderen Rack-Position auf den Schultern.",
    "Stehe hüftbreit.",
    "Beuge die Knie leicht.",
    "Drücke explosiv aus den Beinen und stoße die Stange über den Kopf.",
    "Gehe in eine Viertelkniebeuge unter die Stange und strecke die Arme durch.",
    "Strecke dich vollständig und senke die Stange zum Wiederholen."
  ],
  "instructions_es": [
    "Sostén la barra en posición de rack frontal sobre los hombros.",
    "Párate con los pies a la anchura de las caderas.",
    "Flexiona ligeramente las rodillas.",
    "Impulsa explosivamente con las piernas y empuja la barra sobre la cabeza.",
    "Baja a una sentadilla de un cuarto debajo de la barra y bloquea los brazos.",
    "Levántate completamente y baja la barra para repetir."
  ],
  "tips_en": [
    "Keep your torso upright during the dip.",
    "Drive with your legs before pressing with your arms.",
    "Lock your arms out as you drop under the bar."
  ],
  "tips_de": [
    "Halte den Oberkörper während der Beinbeuge aufrecht.",
    "Treibe mit den Beinen, bevor du mit den Armen drückst.",
    "Strecke die Arme durch, während du dich unter die Hantel senkst."
  ],
  "tips_es": [
    "Mantén el torso erguido durante la flexión.",
    "Impulsa con las piernas antes de empujar con los brazos.",
    "Bloquea los brazos mientras bajas debajo de la barra."
  ],
  "met": 8.0,
  "images": {
    "flat": {
      "start": "images/flat/push-jerk-start.webp",
      "peak": "images/flat/push-jerk-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "push-jerk");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.