An intermediate olympic weightlifting exercise done with a barbell that mainly works the quadriceps, with help from the abdominals and calves. 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.
Updated
Primary
Quadriceps
Secondary
Abdominals, Calves
Equipment
Barbell
Level
intermediate
Jerk Dip Squat demonstration
Jerk Dip Squat, starting positionJerk Dip Squat, finishing position
How to Perform
1This 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.
2Keeping 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.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
