View Full Version : The Dip.. advice needed

Carl Chia
01-07-2009, 06:52 AM
I'm referring to the jerk dip. Are you supposed to rely mainly on quads or are you supposed to squeeze the glutes?

my own experience:
If quad, then, of course, it will be the quad taking the load mostly. If glutes are flexed, the load will be shared among the glutes, quads and adductors. If I flex my glutes , my lumbar spine will go from the neutral arch to slightly rounded, with a posterior pelvic tilt as well.

Advice and your views please.

Garrett Smith
01-07-2009, 07:31 AM
You do not want a posterior pelvic tilt under load. The important thing is to keep your spine pretty straight up and down during the dip and maintain the lumbar lordosis (which would be lost if the pelvis tilted posteriorly).

The glutes will contract naturally as part of the concentric movement of the jerk (jumping/driving the bar upwards).

Dave Sheehan
01-07-2009, 07:55 AM
I know this may seem a little off beat...but part of me wants to say...just think about dropping down on the dip, explode that weight off your chest and then get under it as fast as possible.

I guess what I'm trying to say is don't think so much about the muscles to fire, but mentally say I'm gonna beat this weight and explode underneath it. I don't know, my experience from other sports and from my limited experience is don't think! (...it only hurts the team ;) )

Carl Chia
01-09-2009, 01:14 AM
thanks for advice, will try the quad way next session.

Garrett Smith
01-09-2009, 05:37 AM
Side view of Aimee Anaya doing the C&J:

Steven Low
01-09-2009, 06:07 AM
It's both... not one or the other...

The knee undergoes flexion which requires the quads to counteract and reverse accelerate the movement. The hips also undergoes flexion which requires the glutes to counteract that movement.

Just focus on keeping the lordic arch and then exploding much like you would in the second pull. Pretty much the same thing except the bar is in a different position.