Dumbbell Push Jerks

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006 and "Best Place to Get Fit" by San Francisco Magazine in 2009.

This exercise develops explosive power through your shoulders using a traditional weightlifting "jerk" motion, but done quickly, and out of a squat position for more power.

Muscles Worked

Starting Position
Stand with legs a bit wider than your shoulders' width. Hold one dumbbell in each hand with elbows bent and weights at your shoulders, palms facing inward.


  1. From the starting position, sit into a slight squat, pressing your hips behind you. As you come up out of the squat, do a power "jerk" press, pushing the dumbbells all the way up until your arms are extended straight upward.
  2. Pause here and slowly bend your elbows to lower back down to the starting position.
Demonstration Video of Dumbbell Push Jerks

About Billy Polson: Billy Polson is co-founder of the award-winning Diakadi Body personal training gym and creators of RealJock's 12-week Workout Programs. Billy is a certified Level 1 Practitioner and Holistic Lifestyle Coach through the Paul Chek Institute as well as a Certified Personal Trainer through The National Academy of Sports Medicine. Have burning questions about your fitness that you want Billy and Diakadi co-founder Mike Clausen to answer? Send an email to