Jerk Dip Squat

Also called jerk dip, dip squat and jerk drive.

Works

Quads, plus abs and calves

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable.

1. Keeping the torso vertical, dip by flexing the knees, allowing them to travel forward and without moving the hips to the rear. The dip should not be excessive. Return the weight to the starting position by driving forcefully though the feet.

Cues

• Bar in the front rack, elbows forward.
• Dip straight down a few inches.
• Torso stays vertical.
• Drive up hard to the toes.

Common mistakes

• Hips pushing back.
• Dipping too deep.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees and sore wrists. Pain that's sharp or gets worse set to set means stop.

Harder

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