Dumbbell Push Jerk
Master the Dumbbell Push Jerk to develop explosive power and full-body coordination.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Push Jerk
Description
A strength exercise that involves a dumbbell push press followed by a drop underneath the weight to receive it overhead.
Save Dumbbell Push Jerk to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Dumbbell Push Jerk
- 01Setup
Stand tall with a dumbbell in each hand, racked on your shoulders with elbows pointing forward. Position your feet hip-width apart, toes pointing slightly out.
- 02Setup
Initiate a shallow dip by bending your knees and slightly hinging at your hips, keeping your torso upright and core engaged. This creates potential energy for the drive.
- 03
Explosively drive upward through your heels, extending your ankles, knees, and hips while simultaneously pressing the dumbbells straight overhead.
- 04
As the dumbbells travel upward, quickly drop your body under them into a partial squat, receiving the weight with arms fully extended overhead and elbows locked.
- 05
Stand up from the partial squat to a fully upright position, maintaining the dumbbells locked out overhead. Control the descent by reversing the movement back to the racked position.
Tips
- Focus on the timing of your dip and drive; the upward leg drive should be powerful and immediately transition into the press and drop under the dumbbells.
- Keep your core tight throughout the movement to transfer power efficiently from your lower body to your upper body and protect your spine.
- Ensure your elbows point forward in the racked position to provide a stable shelf for the dumbbells and prepare for an efficient overhead press.
- Practice the "drop under" phase with light weight to build confidence and speed in receiving the dumbbells in a strong overhead lockout.
Common mistakes
- Failing to fully extend the hips and knees during the drive reduces power, so ensure a complete, explosive triple extension before pressing the dumbbells.
- Pressing the dumbbells too early, turning it into a push press, means you're not utilizing the "drop under" phase; focus on driving with legs first, then quickly dropping to receive.
- Receiving the weight with bent elbows compromises stability and lockout, so actively punch the dumbbells overhead and lock your elbows out firmly as you drop under.
In the Ellim app, Dumbbell Push Jerk unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell push jerk?
Get Ellim — FreeQuestions
Is Dumbbell Push Jerk good for beginners?
Dumbbell Push Jerk is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Push Jerk?
You need Dumbbell to perform Dumbbell Push Jerk. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Push Jerk?
Focus on the timing of your dip and drive; the upward leg drive should be powerful and immediately transition into the press and drop under the dumbbells. Keep your core tight throughout the movement to transfer power efficiently from your lower body to your upper body and protect your spine. Ensure your elbows point forward in the racked position to provide a stable shelf for the dumbbells and prepare for an efficient overhead press. Practice the "drop under" phase with light weight to build confidence and speed in receiving the dumbbells in a strong overhead lockout.
What are common mistakes when doing Dumbbell Push Jerk?
Failing to fully extend the hips and knees during the drive reduces power, so ensure a complete, explosive triple extension before pressing the dumbbells. Pressing the dumbbells too early, turning it into a push press, means you're not utilizing the "drop under" phase; focus on driving with legs first, then quickly dropping to receive. Receiving the weight with bent elbows compromises stability and lockout, so actively punch the dumbbells overhead and lock your elbows out firmly as you drop under.
Related exercises
Barbell Clean and Jerk
Weightlifting · Barbell
Dumbbell Single Power Clean
Weightlifting · Dumbbell
Dumbbell One Arm Snatch (left)
Weightlifting · Dumbbell
Dumbbell Hang Clean
Weightlifting · Dumbbell
One Arm Twisted Clean and Press
Weightlifting · Barbell
Barbell Behind the Back Push Press
Weightlifting · Deltoid Anterior · Barbell
Track every rep of Dumbbell Push Jerk.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store