Jerk Dip Squat
Trains the Quads.
- Equipment
- A barbell and a rack
- Mechanic
- Compound
- Force
- Push
- Level
- Intermediate
How to do it
- Take a bar from a rack on the front of the shoulders with a jerk grip, elbows slightly in front of the bar.
- Step back and set the feet at hip width, toes pointing forward or slightly out.
- Brace the stomach and keep the torso perfectly upright.
- Dip straight down by bending the knees a few inches, keeping the heels flat and the bar still on the shoulders.
- Stand back up smoothly without driving the bar off the shoulders.
- Repeat, treating each dip as the first half of a jerk that is never finished.
Common mistakes
- Dipping too deep. A jerk dip is a few inches, not a quarter squat; going deeper slows the drive and lets the torso pitch.
- Letting the elbows drop. The bar stays on the shoulders with the elbows in front of it; dropping them lets the bar roll down to the collarbones.
- Leaning forward. The dip is vertical, hips and shoulders moving straight down together; a forward lean is the fault this drill exists to remove.
- Bouncing at the bottom. The dip is controlled on the way down and the stand is smooth; bouncing rehearses a habit that will fail under a heavy jerk.