Push Press vs Power Jerk (Differences & Benefits)
The Push Press and Power Jerk and two Olympic lifting variations that focus on the overhead press portion of the Clean and Jerk. The two movements are very similar with only a slight tweak between the two.
The Push Press involves dipping and driving the bar from a front rack position to an overhead position – without moving the feet and finishing the hips fully extended.
Power Jerk, on the other hand, involves the same dip and drive, but with an additional foot shift, shifting the feet from hip width to shoulder width apart and rebending the hips in the final catch position.
In this guide, I will teach you how to perform both the Push Press and Power Jerk correctly. I’ll also go over the benefits of each. In just a few minutes, you should have a good understanding of the differences between these two movements and how to incorporate them into your training.
Push Press
Equipment Needed
- Multi-purpose lifting rack
- Barbell
- Bumper Plates (technically possible to do with Iron Plates, but Bumper Plates are highly recommended)
Step-by-Step Instructions
- Set the barbell at the height you would normally front squat with. (Barbell 1-2 inches below the flexed elbow, still on the hooks).
- Grab the barbell with your index finger on the knurling or just outside the knurling. (Flexibility and what feels comfortable are important here).
- Flex the elbows up slightly and keep your knuckles fairly vertical to the ceiling.
- You are not taking a “Front rack” position here. The elbows will be slightly up but the bar is not resting on the anterior delts.
- To unrack the bar, take a deep breath and brace the abdominal muscles and upper back. Use a staggered stance to unrack the bar.
- Take 2 steps backward and be sure that you will not hit the hooks or anything above your head when you start to press.
- Initiate the movement with a “dip” or bend of the knee that will help you propel the barbell up with momentum. Do not bend the knee forward onto the toes.
- Think about how you initiate a squat. The knee bend should be very similar to this movement.
- This is a quick movement that helps get the barbell moving upward.
- As you extend the legs, push the barbell up. Be sure not to hit your chin. Lock the rep out by holding the barbell overhead for about 1 second.
- Some coaches use the queue “push your head through the arms” to help lock out the rep and stabilize the bar overhead.
- Slowly bring the barbell back down to prepare for the next repetition.
Coaching Points
The Push Press is a compound movement specific to Olympic lifts and powerlifting (depending on the event). This is also a great movement for field and court sport athletes that need overhead strength and power. This movement should be trained and programmed according to goals, injury history, athlete readiness, and time of year.
This lift is very technical, uses the whole body, and requires patience and persistence, lifters oftentimes have incorrect form without realizing it, go up in weight too quickly, and may injure themselves.
Be patient with your flexibility. Persistence and working hard on your flexibility will pay off with Olympic lifts and variations. Remember to always warm up prior to any lifting session. Work on flexibility drills during warm-up sets as well. After your session, use cool-down techniques, foam roll, stretch, and hydrate.
RELATED –> 10 Push Press Alternatives to Improve Pressing Power
Benefits of Push Press
The Push Press can provide a ton of benefits to your strength training program.
First, it’s a great exercise for building total body power and strength. Athletes can also improve their coordination and their ability to apply power by learning proper sequencing of how to dip and drive a weight overhead effectively.
In addition to being a great stand-alone exercise, the Push Press can be utilized as a part of a teaching progression for the Power Jerk, Split Jerk and complete Clean and Jerk.
Power Jerk
Equipment Needed
- Multi-purpose lifting rack
- Barbell
- Bumper Plates (I do not recommend Iron plates because if you miss the lift or want to drop the weight to the ground from overhead, you can damage the plates, the bar and your floor)
Step-by-Step Instruction
- Set the barbell at the height you would normally front squat with. (Barbell 1-2 inches below the flexed elbow, still on the hooks).
- Assume your front squat grip also known as the “front rack”.
- Most lifters find that trying to get the barbell to rest more onto the anterior delts will be more comfortable as you attempt the jerk.
- What this looks like is your elbows will point more toward the ground. If you’re gripping the front squat with 2 fingers, you may find it more comfortable to perform the jerk with 3 or 4 fingers.
- To unrack the bar, take a deep breath and brace the abdominal muscles and upper back. Use a staggered stance to unrack the bar.
- Take 2 steps backward and be sure that you will not hit the hooks or anything above your head when you start the movement.
- Initiate the movement with a “dip” or bend of the knee that will help you propel the barbell up with momentum. Do not bend the knee forward onto the toes.
- Think about how you initiate a squat. The knee bend should be very similar to this movement.
- This is a quick movement that helps get the barbell moving upward.
- Explosively drive through the legs and hips and catch the bar overhead in an athletic position. In the catch, your knees will be slightly bent, hips back, and bar stabilized overhead. Stand tall with the weight.
- If you are attempting multiple attempts, lower the barbell back to the starting position, brace, and bend the hips and knees as you receive the weight back in the front rack.
- If you are done with your final attempt, make sure you are using bumper plates, and you can guide the barbell back to the ground. Make sure your lifting area is clear of anyone before you drop the weight.
Coaching Points
The Power Jerk is a compound movement specific to Olympic lifts. This is also a great movement for field and court sport athletes that needed overhead power. This movement should be trained and programmed according to goals, injury history, athlete readiness, and time of year.
Benefits of Power Jerk
The Power Jerk can provide a ton of benefits to your strength training program.
First, it’s a great exercise for building total body power and strength. Athletes can also improve their coordination and their ability to apply power by learning proper sequencing of how to dip and drive a weight overhead effectively.
Catching the bar overhead in an athletic position can help athletes learn how to absorb force. The catch can also improve shoulder stability.
In addition to being a great stand-alone exercise, the Power Jerk can be utilized as a part of a teaching progression for the Split Jerk and complete Clean and Jerk.
Final Thoughts
Push Press and Power Jerk are two of my favorite upper body exercises. They’re excellent movements, especially for athletes, because of their ability to improve power development, coordination, core stability, shoulder stability all in addition to increasing strength.
Both are also very similar movements. Just remember that the key difference between the two is the catch.
On the Push Press, the feet stay in place and the hips are dipped and then driven to extension. On the Power Jerk, the feet are shifted and the hips and knees are rebent for the catch position.
