Liftworthy
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Liftworthy

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

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Functional

Push Jerk

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Delts, Quads

Also triceps, traps

You need

Barbell, Squat rack

How to do itPictures · 3 steps
1Start
2Dip
3Catch
Main musclesAlso working
  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

Good for

  • Carries straight over to functional
B
For functional
#19 of 45
See the full list →
Research
65
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 65
TransferExcellent
Injury protectionFair
PracticalityGood

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

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

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