Crossfit Push Jerk: A Comprehensive Guide

Are you looking for a way to increase your strength and power? The Crossfit push jerk is an effective exercise that has been used by professional athletes and gym enthusiasts alike. In this comprehensive guide, we will explore the muscles involved in a Crossfit push jerk, the steps of performing a push jerk correctly, the advantages of doing it, potential risks, warm up routine before pushing, safety precautions when executing it, common mistakes to avoid, and more! Read on to learn all about the powerful push jerk!

Muscles Involved In The Crossfit Push Jerk

The Crossfit push jerk primarily works out the shoulder and upper chest muscles such as the anterior deltoids, middle trapezius, serratus anterior, triceps brachii, infraspinatus and subscapularis. Additionally, it also involves core stabilization which utilizes the rectus abdominis and obliques.

Steps Of Performing a Crossfit Push Jerk

The first step in performing a Crossfit push jerk is getting into position with your feet slightly wider than hip width apart. Grip the barbell firmly with both hands then drive your hips back until your thighs are parallel to the floor. Lower your elbows towards the ground and keep them tucked at a 45 degree angle to ensure proper form. Drive through your heels as you extend your legs and press the weight above your head until your arms are fully extended. Finally, finish off with a slight dip of your knees before returning to the starting position.

Advantages of Doing a Push Jerk

Doing a Crossfit push jerk can be beneficial to your fitness journey because it helps build explosive strength and power while also increasing stability. Furthermore, the exercise engages multiple muscle groups which makes it highly effective at burning calories and toning muscles. It is also an excellent choice for HIIT workouts or for adding variety to any existing workout routine.

Risks of Doing a Push Jerk

Although there are many benefits associated with Crossfit push jerks, like any other exercise there are some potential risks. Poorly executed movements may cause injuries such as strains or pulls in the shoulders, neck, or lower back. Therefore, it’s important to make sure that you have proper form and use lighter weights when first learning the move.

Crossfit Push Jerk

Warm Up Routine Before Performing the Push Jerk

It is essential to properly warm up prior to performing any type of physical activity. This should include stretching exercises such as arm circles and shoulder rolls as well as dynamic moves such as jumping jacks and running in place. Additionally, foam rolling certain areas can help improve mobility and range of motion which can prevent injuries while pushing jerk.

Safety Precautions When Doing a Push Jerk

When performing a Crossfit push jerk it’s important to take extra precautionary measures to ensure safety. Always check that the barbell is properly loaded with appropriate weights for your current level of strength and never attempt too much weight beyond your capacity. Additionally, if possible work with a spotter who can provide assistance if needed.

Common Mistakes To Avoid With a Push Jerk

One of the most common mistakes people make when doing a Crossfit push jerk is not keeping their torso upright during the movement. Instead of driving through their heels and pressing upward with their arms they end up leaning forward or bending backward causing strain in their lower back. Other mistakes include having incorrect grip size and improper positioning of elbows.


In conclusion, the Crossfit push jerk is an incredibly effective full body exercise that targets multiple muscles while simultaneously building explosive power and strength. It’s important to remember however to take proper safety precautions and always start light when first attempting the exercise. Now that you know everything there is to know about the push jerk, get ready to experience its amazing benefits!

Leave a Comment