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7 Barbell Exercises All Crossfitters Need to Master


This lift is an enormous aid to developing the amount of power you are able to generate. Additionally, the advanced elements of the progression – the Push Press and Jerk – train for and develop power and speed. It´s about getting the bar from your shoulders into an overhead position with the help of a dive.

crossfit female athlete performs push pressSource: RX'd Photography
Push Press time!


  1. Secure the bar in the Jerk rack position with the feet at approximately hip-width and toes turned out slightly.
  2. Keep the weight balanced on the heels while maintaining full foot contact with the floor.
  3. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels.
  4. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward.
  5. As you finish the extension of the legs, begin pushing against the bar with the arms, keeping the knees straight and immediately drop back to flat feet.
  6. Pull the head back out of the way of the bar to clear a direct path, and push the bar into a fully locked overhead position behind the neck as you would in the jerk.
  7. As the bar leaves the shoulders, spread the elbows to move them under the bar as soon as possible, and bring the head forward through the arms as the bar passes.

Improve your Push Press

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