Dumbbell Push Jerk

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding dumbbells at shoulder height with a neutral or slightly pronated grip.
2. Position your elbows slightly in front of your torso and brace your core tightly.
3. Keep your chest up and your weight distributed through your mid-foot and heels.

How to do it

1. Inhale and perform a quick, shallow 'dip' by bending your knees 3-4 inches while keeping your torso perfectly vertical.
2. Exhale and explosively extend your hips and knees to drive the dumbbells upward.
3. Quickly drop into a second shallow squat to catch the dumbbells with arms fully locked out overhead.
4. Stand up completely to finish the movement, then lower the weights under control to your shoulders.

Form checklist

• Keep your torso vertical during the dip to ensure power travels straight up.
• Lock your elbows out completely at the top of the movement.
• Ensure your heels stay in contact with the floor until the explosive drive phase.
• Finish with your biceps aligned with your ears at the top of the catch.

Pro tips

• Think about 'pushing yourself down' under the dumbbells during the catch phase rather than just pressing the weights up.
• The transition from the drive to the catch must be fluid and fast to handle heavier loads effectively.

Make it harder

• Perform the movement unilaterally with a single dumbbell to significantly increase the demand on your core and stabilizers.
• Pause for 2 seconds in the 'catch' position to build overhead stability and isometric strength.

Frequently asked

What muscles does the dumbbell push jerk work?

The dumbbell push jerk primarily targets the calves, deltoids, glutes, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the dumbbell push jerk?

The dumbbell push jerk uses dumbbell.

Is the dumbbell push jerk good for beginners?

The dumbbell push jerk is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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