Jerk Dip Squat
Rack the bar on the shoulders with light throat contact, keep the torso vertical, and dip only from the knees. Drive back up through the feet without pushing the hips back.
- Difficulty
- Intermediate
- Type
- Olympic lifting
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 3
Form sequence
01 · rack position
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.
02 · dip and drive · Key step
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.
