How to Do
How to Do Dumbbell Push Jerk
The dumbbell push jerk should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the dumbbell push jerk.
Beginning
Beginning Dumbbell Push Jerk
1. Stand with your feet hip-width apart.
2. The shoulders are supported by dumbbells.
3. Elbows should be slightly forward of the torso and level with the shoulders.
4. The torso descends in a straight line.
5. Hips and legs are quickly extended, then pressed beneath.
6. In a half overhead squat, receive the dumbbells.
7. Keep your heels down until your hips and legs are fully extended.
Movement
Dumbbell Push Jerk Movement
1. Choose two dumbbells of a suitable weight.
2. Start by standing with your feet hip-width apart and one end of the dumbbells resting lightly on your shoulders, palms facing each other.
3. Bend your knees slightly, just enough to gain some momentum without doing a full squat, while bracing your core and keeping your back straight.
4. Extend your hips and knees at the same time by driving through your heels while pressing the dumbbells overhead as soon as your knees are slightly flexed.
5. Lower the weights to your shoulders in a steady motion and prepare for the next repeat.
Benefits
Dumbbell Push Jerk Benefits
The push jerk is a full-body workout that can help you strengthen your hamstrings, glutes, quadriceps, calves, triceps, and core muscles. Push jerks are a great way to enhance your explosive power.
