Jerk Dip

Body region

• Legs
• Glutes
• Shoulders

Muscles

Main

• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Deltoid
• Gluteus Maximus
• Gastrocnemius
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Barbell
• Squat Rack

Technique

1. Take the bar from the rack and hold it on the front of the shoulders with elbows slightly forward, feet hip-width apart.
2. Keeping the torso upright, bend the knees and sink a short distance, about a quarter of a squat.
3. Pause for a beat at the bottom without shifting weight onto the toes.
4. Drive straight up as hard as you can until the heels leave the floor, but keep the bar on the shoulders.
5. Settle back on the full foot and repeat, then re-rack the bar.

Cues

• Think of sliding the torso straight down a wall.
• Keep the weight over the middle of the foot.
• Drive fast; the dip is short and tight.

Common mistakes

• Letting the knees travel forward and the chest lean.
• Dipping too deep and turning it into a squat.
• Shifting onto the toes during the dip.
• Letting the bar crash down on the collarbones.

Alternatives

• Push Jerk
• Power Jerk
• Barbell Front Squat