The push jerk uses the same dip-and-drive as the push press, but instead of pressing the bar out, you drive it up and drop under it, receiving it at lockout with re-bent knees before standing. That second knee bend lets you put substantially more weight overhead than any press. It's the default overhead finisher in CrossFit workouts like DT, and the gateway to understanding the split jerk: same idea, different receiving stance.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.45x | 0.28x |
| novice | 0.7x | 0.48x |
| intermediate | 1x | 0.7x |
| advanced | 1.35x | 0.95x |
| elite | 1.65x | 1.2x |
1RM as a multiple of bodyweight.
The key insight: the arms don't press the bar up - the legs throw it, and your job is to get under it fast with locked elbows. Drive tall, then punch yourself down into a quarter squat as the bar reaches its peak. Receive with arms already locked; a soft elbow overhead is a missed lift. Feet stay roughly in place (they may slide slightly wider). Practice with light weight until the timing of 'throw and drop' is automatic.
Progression: push press to own the drive, then push jerk with an empty bar exaggerating the re-bend, then load gradually. Struggling with the re-dip? Pause in the receiving position on every light rep.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.