How to Do the Perfect Push Jerk (Complete Guide)

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

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

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