Push Press. Push Jerk. Split Jerk. Three Catch Heights. One Rule.
Most athletes use push press for everything. This guide explains why that leaves weight on the bar — and what to do instead.
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- Three movements compared side by side with colour-coded catch position diagrams
- The rule that explains why split jerk allows the heaviest overhead load
- Dip and catch positions for each movement — see exactly where the bar ends up
- Load table: push press (lightest) → push jerk → split jerk (heaviest)
- By Coach Nelsinho — coaching CrossFit & weightlifting since 2012
What's Inside the PDF
- 01
The Rule
Lower catch = heavier lift. Why catch height determines how much you can move overhead.
- 02
Push Press
Full lockout at the top. Why pushing all the way up is the weight ceiling for this movement.
- 03
Push Jerk
The re-dip explained. How catching lower than push press lets you lift more weight.
- 04
Split Jerk
The lowest catch of the three. Why this is the standard technique in competitive weightlifting.
- 05
Side-by-Side Comparison
All three catches in one image, colour-coded — blue (push press), yellow (push jerk), green (split jerk).