The push jerk adds a jump and dip landing to the push press. It takes a lot of practice to get good at this movement and you should train with a dowel or bar every workout as a skill warmup. In time you will develop the technique awareness to start lifting reasonable weights overhead.
- The push jerk starts with the barbell supported in the racked position on the front of your shoulders and top of the chest.
- Begin the movement by dipping into a quarter-squat and driving the barbell to the overhead position as you catch the bar in a partial squat.
- Finish the push jerk by standing up to fully open the hips.
- Make sure you are locking out over your center of gravity, which is probably further behind your head than you might expect. This should help with balancing the weights.
- When landing after a push jerk, your torso needs to be vertical with your knees bent
- Front squats will help your push pressing drive tremendously.
- Don't land with a lean and bend in the hips, you are increasing your risk of injury, especially to your lower back.