TIERS
ExploreTrainFeed
TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Functional

Push Jerk

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Delts, Quads

Also triceps, traps

You need

Barbell, Squat rack

How to do itPicture · 3 steps
  1. 1Bar in the front rack, elbows slightly forward
  2. 2Short dip, then drive hard through your legs
  3. 3Push yourself under and catch with locked arms

Most common mistake

A long, slow dip that leaks power.

Watch a demo
B
For functional
#19 of 44
See the full list →
Research
65
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 65
Transfer · 45%5/5
Injury protection · 30%2/5
Practicality · 25%3/5
How scores work

Machine taken? Swap to

  • SPull-UpBodyweight
  • AHollow HoldBodyweight
  • AKettlebell SwingKettlebell
  • AFront SquatBarbell

Takes

None yet
Free account needed to post
280