5h • Major Keys
Push Press for Jerk Timing
Typically I see athletes go wrong on the jerk not because of their strength, but because of poor timing. Either they’re involving their arms too early, or they actually lose power in the dip and drive due to poor tempo.
Utilizing the push press is an underrated fix for this, as it forces you to finish with your legs and press *after* you’ve created upward momentum.
Which can be counterintuitive, lifters might see someone with a strong push press and think “oh wow they’re strong” when in reality they’re just really good at timing leg drive -> follow through with the arms.
Since you’re not moving your feet in the same way as you would in a split jerk, the bar is only going to get into the proper overhead position if we do these three things well:
- stay vertical in the dip
- be aggressive in the drive
- finish with a smooth transition from legs to arms
Any hesitation or mistiming will create a grindy press out.
Nailing our timing with the push press is going to carry over into our jerk technique as well. This will help us use more of our legs to drive the bar up without involving the arms early, and strengthen our overhead position as well once timing has been perfected in getting the bar off the shoulders and overhead.
My split jerk was strongest when my push press was strongest, which is all due to technique and timing 👌🏻
Have you noticed any other accessory movements that have made a difference with your timing in the jerk?
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Push Press for Jerk Timing
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