Full body / Intermediate / Compound (multi-joint)

Jerk Dip Squat

A barbell explosive exercise for the quads, with the abs and calves assisting.

At a glance

Primary

Quads

Secondary

Abs, Calves

Equipment

Barbell

Movement pattern

Overhead push, Squat

Level

Intermediate

Type

Full body, Compound (multi-joint), Explosive

Loads the shoulder, knee, elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. 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.
2. 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.

Common mistakes

• ✗ Dipping forward onto the toes.

  Why it hurts: The bar is driven forward and the shoulders and lower back strain to save it.

  ✓ Instead: Dip straight down on the whole foot with the torso upright.

• ✗ Landing the split with a narrow stance.

  Why it hurts: A narrow base is unstable and twists the front knee.

  ✓ Instead: Land with the feet hip-width apart side to side, front shin vertical.

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