Dumbbell Push Jerk
Description
The dumbbell push jerk uses an explosive leg dip and drive followed by a quick re-dip under the dumbbells to lock them out overhead. Unlike a push press where you press the dumbbells once they leave the shoulders, the jerk involves catching them in a partial squat with arms locked.
Muscle Group
Equipment Required
Dumbbell Push Jerk Instructions
- Stand with dumbbells at shoulder height in a front rack position. Feet hip-width apart.
- Brace your core.
- Dip slightly by bending your knees (4 to 6 inches).
- Drive explosively through your legs. The dumbbells leave your shoulders.
- As the dumbbells rise, dip again under them by bending your knees.
- Lock out your arms overhead in the second dip.
- Stand up from the second dip with the dumbbells locked overhead.
- Lower to shoulders. Use moderate weight. Aim for 5 to 8 reps.
Dumbbell Push Jerk Form & Visual
Dumbbell Push Jerk Benefits
- Builds explosive overhead pressing power
- Allows heavier loading than push press
- Develops leg drive timing
- Excellent conditioning exercise
- Useful CrossFit and athletic exercise
- Trains catching mechanics
Dumbbell Push Jerk Muscles Worked
- Anterior and lateral deltoid
- Triceps brachii
- Quadriceps (leg drive)
- Calves
- Core (heavy stabilizer)
- Trapezius
Dumbbell Push Jerk Variations & Alternatives
- Dumbbell Push Press
- Dumbbell Jerk
- KB Double Jerk
- Single-Arm Dumbbell Push Jerk
- Barbell Clean and Jerk
