Enhancing Skills

Push jerk

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell push jerk is a total body exercise that involves explosive movements to raise the dumbbells from the shoulders to overhead, utilizing the legs and arms.

Stretch to do prior to exercise:

  • Standing hamstring stretch
  • Standing quad stretch
  • Triceps stretch
  • Shoulder stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio (e.g. jogging, jumping jacks, stationary bike)
  • 2-3 sets of dumbbell overhead presses (with lighter weights)

How to select the proper weight: Start with lighter weights and gradually increase the weight as you gain strength and improve your form. Choose a weight that allows you to complete the exercise with proper form, but also challenges you.

Proper form:

  1. Stand with feet shoulder-width apart and hold dumbbells at shoulder height, palms facing forward.
  2. Dip down by bending your knees and hips, keeping your back straight.
  3. Explosively push up with your legs and push the dumbbells overhead, fully extending your arms.
  4. Lower the dumbbells back down to your shoulders and repeat for desired number of reps.

How to reduce the difficulty: To reduce the difficulty, you can use lighter weights, or perform the exercise without the leg dip, doing only the dumbbell push press.

How to increase the difficulty: To increase the difficulty, you can use heavier weights, perform more reps, or add a pause at the top of the movement.

Number of reps:

  • Beginner: 8-10 reps, 2-3 sets
  • Intermediate: 10-12 reps, 3-4 sets
  • Advanced: 12-15 reps, 4-5 sets

Estimated time for exercise: This exercise can be completed in about 10-15 minutes, depending on the number of sets and reps performed.

Body Group:

Full Body

Muscle Group(s):

Quadriceps, Shoulders, Triceps

Muscles used:

Primary:

Deltoids

Secondary:

Triceps Brachii, Quadriceps

Tertiary:

None

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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