Barbell jerk, push - exercise technique

The jerk and push of the bar are classic exercises performed at weightlifting competitions. They require not only physical strength, but also a high level of coordination. When working with large weights, a clear understanding of the physics of movements and the development of the correct technique becomes the main component of success.

Both the jerk of the bar and its push are complex multi-part exercises. Each phase of the movement of the rod during their implementation has its own name.

This is done for the convenience and best understanding of motion physics. We consider these phases below.

Phases of jerk and push

Pulling and taking the barbell to the chest for the next push (not the push itself) have a similar technique. Therefore, they can be considered together. These two elements include the following phases:

  • Start - this is the athlete's starting position from which he starts to move.

  • Thrust - detachment of the projectile from the floor and its raising to a level above the knees.
  • Undermining - giving the projectile a sharp acceleration up.
  • Podsed (leaving) - a "dive" under the bar and its fixation on outstretched arms (or on the chest for a push).
  • Ascent from the seat - the athlete rises with a barbell.
  • Fixation - end of movement.

Barbell jerk, push - exercise technique

If the bar is taken to the chest and then you need to perform a push, then the movement continues the following phases:

  • Half-crouching - a small squat.
  • Ejection - a sharp push of the projectile up.
  • Podsed - leaving under the barbell.
  • Lifting out of the squat - final lifting with a barbell on outstretched arms.
  • Fixation - end of movement.


This is the first exercise that is performed in weightlifting or weightlifting competitions. Next will be considered the technique of jerk, including the features of each phase.

Barbell jerk, push - exercise technique
The jerk exercise.


In the starting position, the athlete stands in front of the projectile so that his shoulders are strictly above the bar and the toes of his toes are underneath. In this case, the feet are shoulder-width apart, the pelvis is laid back, there is a natural deflection in the lower back, and the gaze is directed forward.

Slight differences in the starting position are allowed depending on the height and proportions of the athlete's body.

The bar is taken with a grip "lock". The legs, body, arms and shell should form a single rigid frame.

Rod ** 57>

The bar comes off the floor due to the powerful force of the legs and back and rises above the level of the knees. The vulture does not move along the legs vertically, but slightly toward itself.

The arms and back in this phase of movement are absolutely straight. The lifting of the bar from the platform occurs calmly, then the velocity of the projectile increases sharply.


This is the moment of giving the projectile acceleration due to full extension of the legs and straightening of the body with access to the socks. The effort must be sharp and powerful. Hands are still straight.

During a blast, the athlete deflects the torso back and raises his shoulders.

Podsed (departure)

Due to the acceleration, which was devoted at the stage of undermining, the bar, as they say, takes off. In this phase, the athlete should have time to quickly get hooked under it. When the bar has lost acceleration and is already moving down, it is much more difficult to take it.

During this phase of movement, the back remains bent, the pelvis laid back.

Hands actively interact with the projectile. The athlete takes the barbell on outstretched arms (when performing a jerk) or on the chest (if further push is planned).

The athlete’s legs can be in different positions:

  • Low gray (footboard), hips pressed to the stomach.
  • Scissors, one leg in front and the other behind, as in a deep lunge.

The correct and fast squat creates an optimal "base" for the subsequent lift.

Ascent from the squat

Immediately from the squat, due to the powerful efforts of the muscles of the legs, the athlete rises to a vertical position. The pelvis moves along the trajectory from the bottom up and a little back, the back remains bent.


The athlete takes the final position, clearly fixing the projectile on outstretched arms (in case of jerking) or on the chest (if further pushing is performed).

Push 77>

This exercise is performed second in weightlifting competitions. To perform the push, the athlete rises after the seat and fixes the position.

The body should be strictly vertical while maintaining a deflection in the lower back, the feet are spread wider than the shoulders, the position is as stable as possible. The elbows are brought forward, and the pelvis is slightly retracted. The bar of the bar lies on the chest, the head is slightly retracted, the gaze is directed slightly above the horizontal.

Barbell jerk, push - exercise technique
The push exercise.


The athlete crouches shallowly, taking his pelvis back, but maintaining the vertical position of the body.

The movement should not be carried out too quickly, since in this case the bar will come off the chest and a powerful push will not work. It is necessary to use the elasticity properties of the projectile. A deep squat in this phase of the exercise will also significantly complicate the subsequent pushing, so you do not need to bend your legs strongly at the knees.


Immediately from the half-pod athlete with a sharp and powerful movement pushes the projectile vertically up. The phase ends with an almost complete extension of the legs, going out on the socks and raising the shoulders.

The bar is given a sharp acceleration, as in the case of "undermining", discussed earlier.


While the bar is moving up, the athlete quickly goes under it, unbending his arms and taking the projectile to complete the movement. As in the case of a jerk, the position of the legs in the squat can be either a “cutie” or “scissors”.

Ascent from the seat

Exit to the vertical position. The bar on outstretched arms is retracted behind the head, the body is straight, in the lower back it is deflected, the pelvis is slightly laid back.

The gaze is directed horizontally.


The athlete completes the exercise.

Working muscles

In conclusion, we can say that weightlifting is called such for a reason. The fact is that both the jerk and the jerk require excellent physical preparation, developed muscles and good coordination skills. When performing these composite exercises, the whole body works, and the muscles of the back, legs, arms, and shoulders get the greatest load.

For beginner athletes it is better to refrain from performing these competitive exercises. First of all, it’s worth starting the development of deadlifts, bench presses and squats.

Variations of various strength exercises are used in crossfit. In particular, such an exercise as a jerk in a rack with a hang, etc. Weight is used, of course, less than in weightlifting.



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