How to Do the Perfect Push Jerk (Complete Guide)
Master the explosive overhead movement that combines leg drive with precise catching mechanics without splitting your stance.
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-up form 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
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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