Video Demonstration

The Dumbbell Push Jerk gets classified as a Strength Training, Compound (multiple joint movements required) training method.

This article will cover how you do this exercise with video, image and a written step by step description on how to do it.

Its difficulty level, optional and required equipment, the different muscles that get worked.

The Benefits you get from doing it, and some training tips to make sure you get the most out of doing this exercise.

Before using this exercise, you should have a solid technique with the traditional plank.

Dumbbell Push Jerk How to Guide

Image Example

man showing how to do the dumbbell push jerk exercise

Step by Step Description

Step 1: Grab a dumbbell with each hand. Stand up straight and move your feet approximately shoulder width apart. Raise your arms with the elbows bent and your palms at shoulder height and facing forwards.

Step 2: Move your hips back and lower your body into the quarter squat position. Quickly reverse direction and raise your body and press the dumbbells overhead until your arms get extended. Use the momentum from your legs to help you press the weight overhead.

Step 3: Slowly bend at your elbows and lower the weight back to your shoulders.

Repeat for the desired number of repetitions.

Difficulty Level

This lift gets classified at an Intermediate difficulty level.

You need to be able to perform the front squat, and military press with proper form before you add this lift into your training program.

Equipment Required

To perform this exercise, you will need a pair of dumbbells and a spot with enough room for you to raise your arms straight up over your head.

Muscles Worked

The primary muscles that get worked by this exercise are your Shoulders.

The secondary muscles used are your Triceps. Your Hamstrings, Quadriceps, Traps, Core, Forearms, and the Glutes are also involved in this lift.

Benefits of the Dumbbell Push Jerk

This lift is a functional training method that will help you to develop explosive strength and speed in your shoulders. It also helps you to improve your coordination, balance, and stability.

kinetic energy starting at your feet gets transferred all the way through your body to the wrists strengthening almost every muscle in your body.

Since so many different muscle groups get involved in this lift, you will burn a significant number of calories when you are performing it. The strength training component to it will also increase your metabolic rate for up to 48 hours. Increasing your metabolic rate gives the benefit of your body burning a larger amount of calories for up to 2 days after you have performed the exercise.

Training Tips

When you are performing the dipping portion, be sure to balance your body's weight on the heels and not the balls of your feet.

Use your legs to explosively driving upwards to help push the weight overhead then drop your body and move your arms to the lockout position.

Your arms should just be used to help guide the dumbbells. THe majority of momentum for this lift should come from your legs when performing the quarter squat.

Your body should form a straight line from the dumbbells to your hips when they are lifted over your head.

The bar should be in line with the rest of your body when it is overhead. Imagine forming a straight line from the bar all the way to your hips.

In closing

Full body compound exercises are the best way to build muscle and burn fat at the same time.

If you want to slim down try using this lift in a High-Intensity Interval Training program to burn a tremendous number of calories.

We offer a free Online HIIT Timer. You do not need to pay or register with us to use it.

So if you are going to use this lift with some HIIT training give the timer a try and let us know what you think.

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