Jerk Dip Squat

Legs · Barbell

How to do it

This drill strengthens **only the dip of the jerk**. Bar in the jerk rack position, on your front delts with the shoulders pushed forward to make a shelf. Feet under your hips. Dip a few centimetres with the knees keeping your torso completely upright and come back up, without ever driving the bar. You can load more than a jerk because there is no overhead portion. The classic mistake is sending the hips back on the dip: in a jerk the hips drop straight, and practising it wrong here ruins it there.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Core, Calves

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