Nine Essential Movements - Push Jerk

Question 1

Push Jerk - Teaching

Answer 1

SETUP
SAME AS SHOULDER PRESS
EXECUTION (DIP, DRIVE, PRESS UNDER, STAND)
Bar rests on torso
Torso remains vertical as hips and knees flex in the
dip
Hips and knees extend rapidly, then arms press to
drive under the bar
Heels stay down until the hips and knees extend
Bar moves over the middle of the foot
Receive the bar in a partial overhead squat
Complete at full hip, knee, and arm extension

Question 2

Push Jerk - Seeing (Points of Performance)

Answer 2

SAME AS SHOULDER PRESS AND PUSH PRESS, PLUS:
Reach full hip extension in the drive
Receive the bar with locked-out arms
Receive the bar in a sound partial squat

Question 3

Push Jerk - Progression

Answer 3

(STEPS #1–3 NO PVC; STEP #4 WITH PVC)

1. Jump and land with hands at sides
2. Jump and land with hands at shoulders
3. Jump and extend the arms after the
   hips open
4. Push jerk

Question 4

Push Jerk - Common Faults

Answer 4

SAME AS SHOULDER PRESS AND PUSH PRESS, PLUS:
Lack of full hip extension in the drive
Poor active overhead position when receiving
Landing too wide
Not standing up with the weight before re-racking it

Question 5

Push Jerk - Corrections

Lack of full hip extension in the drive

Answer 5

Verbal:

Tactile:

Visual: Demonstrate

Question 6

Push Jerk - Corrections

Poor active overhead position when receiving

Answer 6

Verbal:

Tactile:

Visual: Demonstrate

Question 7

Push Jerk - Corrections

Landing too wide

Answer 7

Verbal:

Tactile:

Visual: Demonstrate

Question 8

Push Jerk - Corrections

Not standing up with the weight before re-racking it

Answer 8

Verbal:

Tactile:

Visual: Demonstrate