Dumbbell Push Jerk - Single Arm

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