What equipment do you need for the push jerk?

You need barbell to do the push jerk.

What is a good push jerk?

For men, a good push jerk is about a 197.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 92.5 lb and elite lifters pass 325 lb. For women, the standards run from about 55 lb to 175 lb. The tier table above lists every rank from Bronze to Champion.

Shoulders · Barbell

Push Jerk

How to do the push jerk, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Beginner
Logged as: Weighted reps
Movement: Vertical Press
Mechanic: Compound

Find more:Shoulders exercises Barbell exercises

How to do it

Stand with a barbell at shoulder height, hands just outside shoulder width and feet hip-width apart. Dip by bending your knees and hips slightly while keeping your torso upright. Immediately drive through your legs to push the bar upward and drop your body under it, catching the bar overhead with your arms locked out and your knees slightly bent. Stand up fully to finish the lift, then lower the bar back to your shoulders for the next rep.

1Dip and drive the bar overhead, then quickly re-dip under it to catch with your arms locked out and knees slightly bent
2Use your legs to generate the power and your shoulders to stabilise the weight at the catch
3Stand up by straightening your legs while keeping the bar overhead