Perfect Push Jerk Technique
The push jerk utilizes explosive leg drive to propel the bar overhead while dropping into a quarter squat to catch it. ChAIron's AI coaching ensures optimal power transfer and catching mechanics.
Step-by-Step Form Guide
- Front Rack Setup: Bar on shoulders, elbows forward, feet hip-width apart
- Dip Phase: Descend by bending knees, keep torso vertical
- Drive Phase: Explosively extend legs to launch bar upward
- Press Under: Drop into quarter squat while pressing arms overhead
- Catch Position: Catch bar with arms locked out, knees slightly bent
- Stand Up: Extend legs to full standing position with bar overhead
Common Mistakes to Avoid
- Dipping forward instead of straight down
- Not driving with enough leg power
- Pressing too early before leg drive is complete
- Catching with arms not fully locked out
- Poor balance in the catch position
AI Coaching Benefits
ChAIron's computer vision analyzes your push jerk in real-time, providing instant feedback on:
- Dip timing and torso position
- Leg drive power and acceleration
- Catch position depth and stability
- Overhead lockout and arm position
- Balance and coordination throughout the lift