Much of the ability of a lifter to elevate and accelerate the bar in the jerk is dependent on the ability to abruptly brake the downward movement of the dip to maximize the use of elastic energy of both the barbell and body. A failure to brake well will appear as the lifter “bogging down” in the dip—a slow, sluggish change of direction, often accompanied with a forward shift in balance.
Some lifters will always naturally have a greater physical ability in this respect
than others, but it can be improved in any athlete through training. The most important improvement to focus on is building greater base of squat strength (with an upright posture
). Additional exercises to improve both strength to support the dip and the ability to brake and change direction include: