Exercise Library
Library  >  Jerk Exercises  >  Jerk Dip Squat
Jerk Dip Squat

The jerk dip squat is a partial jerk exercise to teach, reinforce and strengthen the motion, positions and balance of the dip and drive of the jerk.
Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip as you do for a jerk but with a controlled speed regardless of your normal dip tempo, focusing on feeling continuous tension throughout the legs and hips.
Change directions in the bottom at a controlled speed and stand again naturally.
This exercise is strictly about strength and position—it does not involve a drive or speed at any point.
The jerk dip squat is intended to strengthen the entire dip and drive motion, to improve balance and position, and increase comfort and familiarity with it.
The jerk dip can be performed in isolation from a rack or blocks for 1-5 reps, combined with cleans or front squats, or performed for 1-3 reps prior to one or more jerks. Weights can be very heavy and exceed the lifter’s maximum jerk as long as the position and balance are correct.
Jerk dip squats can be done with a pause in the bottom and slow eccentrics.

Related Exercises

Related Videos