The push jerk is a more efficient way of getting a dumbbell overhead. By dipping under and locking the elbow you can more effectively utilize the strength of your legs and entire body to move heavier loads.
Cues:
- Dip and drive to move the weight upwards
- Dip again and lock the elbow tightly to receive it
- Hold the elbow and shoulder securely stacked in a balanced position and stand up straight
Mistakes:
- Catching the weight with a bent elbow and pressing it out
- Not standing fully after receiving it
- Failing to secure the weight and stabilize it every rep
- Inconsistency between reps
