Maggie Dabe from CrossFit Fairfax is one of CrossFit HQ’s traveling seminar trainers. Originally from Ecuador, she explains our standard cues and faults for the push jerk entirely in Spanish.
The push jerk is the third in a series of overhead pressing movements, and the jerk allows athletes to get the heaviest load possible overhead. Once the athlete is confident with the push press, he or she is ready to move on to the push jerk. Like the push press, the jerk utilizes the same set-up position, dip and drive but adds a second dip. By driving a load with the hips and quickly moving under it, an athlete can often surpass his or her maximum push press by about 30 percent.
One of the major faults in the push jerk is anything less than full hip extension. Muted hips put the athlete at a distinct disadvantage when trying to come underneath the bar because the weight has not been moved upward with enough force. Extending the hips completely before coming underneath the bar will greatly increase the likelihood of a successful lift. Aggressive lockout of the arms is also critical for a successful jerk.
This series is our first venture into foreign-language instruction in a video. Posts covering all nine of CrossFit’s foundational movements can be found in the Journal archives.
Maggie Dabe explica el empuje de envion en Español.
Video by Again Faster.
Additional reading: Mastering the Jerk by Bill Starr, published June 15, 2009.