Olympic weightlifting

Jerk Dip Squat

The jerk dip squat is an intermediate olympic weightlifting exercise for your quads, using barbell.

Main muscles
Quads
Also works
Abs, Calves
Equipment
Barbell
Level
Intermediate
Jerk Dip Squat, starting position
Start
Jerk Dip Squat, end position
Finish

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.

Alternatives to the jerk dip squat

Barbell back squat Barbell, Squat rack Barbell Lunge Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell Bulgarian split squat Dumbbells, Flat bench Front Barbell Squat Barbell