Dumbbell Push Jerk Single Arm workout

Strength and explosive movements are crucial in CrossFit, and one of the key exercises is the Push Jerk. When performed with a single-arm dumbbell, this movement not only challenges strength but also balance, core stability, and muscular control. In this article, you'll get fully acquainted with the Dumbbell Push Jerk Single Arm—from proper execution to benefits, targeted muscles, common mistakes, training program, and safety tips.
CrossFit Movements Tutorial at Dragogym CrossFit Club
Recommended Reading: Dumbbell Power Snatch

What is the Dumbbell Push Jerk (Single Arm)?

The Single Arm Dumbbell Push Jerk is a combination of power, explosiveness, speed, and technique. It includes a dip, followed by a forceful drive upwards, and finally catching the dumbbell overhead with a locked arm. In this single-arm variation, you lift the dumbbell with one arm only, creating a unique challenge for balance and core muscle engagement.

How to Properly Perform the Dumbbell Push Jerk (Single Arm)

1. Starting Position:

   • Stand with feet hip-width apart.

   • Hold the dumbbell on your shoulder with one hand, palm facing forward.

   • Engage your core muscles.

2. Dip:

   • Quickly bend your knees slightly (about 10–20% of a full squat).

   • Keep your spine neutral and chest up.

3. Drive:

   • Generate explosive power from your legs and drive the dumbbell upward.

   • Focus on transferring power from lower body to upper body.

4. Drop & Catch:

   • As the dumbbell rises, quickly drop under it and catch it overhead with a fully extended and locked arm in a partial squat.

5. Finish:

   • Stand tall with legs straight, arm locked overhead, and body fully aligned.

Key Tip: Perform the movement on both right and left sides to maintain muscular balance.

Muscles Involved

The single-arm dumbbell push jerk is one of the best full-body exercises:

• Lower Body Muscles:

  • Quadriceps

  • Glutes

  • Hamstrings

• Core Muscles:

  • Rectus abdominis

  • Internal and external obliques

  • Lower back muscles

• Upper Body Muscles:

  • Anterior and medial deltoids

  • Trapezius

  • Triceps

  • Scapular stabilizers

Benefits of the Single Arm Dumbbell Push Jerk

1. Increased Strength and Explosiveness

Helps transfer power from lower to upper body—similar to what’s needed in functional sports.

2. Improved Unilateral Stability

Using one dumbbell increases stabilizer engagement and power symmetry between both sides.

3. Full Core Engagement

Your core works intensely to maintain balance during a single-arm press.

4. Enhanced Athletic Performance

Many sports involve unilateral explosive movements (like throwing in basketball or boxing), making this a functional drill.

5. Injury Prevention

Strengthening imbalances and shoulder stabilizers helps reduce injury risk.

Push Jerk vs. Push Press vs. Strict Press

Common Mistakes

1. Excessive or insufficient knee bend during Dip

2. Failure to transfer force from legs to arm

3. Using arms instead of legs to press

4. Not fully locking the elbow overhead

5. Poor core stability causing body sway

Safety Tips for Dumbbell Push Jerk

• Always warm up with light weights before starting.

• Lift with control, not excessive speed.

• Consult a doctor or physiotherapist if you have shoulder or back injuries.

• Train both sides equally.

• Use a mirror or coach to correct form.

Suggested Training Program (for CrossFit)

Warm-up (10 mins):

• Dynamic shoulder stretches

• Overhead dumbbell hold with light weight

• Air squats

Skill Work:

• 4 sets × 3 reps of single-arm push jerks, focusing on technique

• Rest: 90 seconds between sets

Main WOD:

EMOM for 10 minutes

• Odd minutes: 5 reps Dumbbell Push Jerk with right hand

• Even minutes: 5 reps with left hand
  (Moderate weight)

Cool Down:

• Shoulder and back stretches

• Diaphragmatic breathing

Conclusion

The Single Arm Dumbbell Push Jerk is an excellent exercise to improve strength, balance, agility, core engagement, and overall athletic performance. It is highly recommended for CrossFit athletes, functional bodybuilders, and anyone seeking comprehensive fitness.

Remember: Technique is the key to success. Never sacrifice form for heavier weights.