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Jerk Rhythm Dip
AKA Jerk Spring, Jerk Bounce

The jerk rhythm dip is a partial jerk exercise whose primary purpose is to improve the rhythm in and out of the dip for better timing and elastic contribution to the drive.
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 exactly as you do for a jerk, but move down as quickly as possible without losing connection to the bar.
Brake in the bottom as abruptly as possible to create as much elastic energy in the legs and bar as possible, and use it to drive back out of the bottom, working to find the perfect timing as the downward force diminishes momentarily with the bar’s rebound. Perform a continuous series of dips trying to maintain a consistent rhythm and feel the elastic rebound out of the bottom.
The speed at which you dip in this exercise may exceed the speed at which you dip during an actual jerk depending on your jerk style. This is intentional in order to improve the ability to brake more quickly and capitalize more on the elastic energy.
The jerk rhythm dip improves the ability to brake more quickly and capitalize more on the elastic energy, and help the lifter learn to feel the proper timing in and out of the dip.
The jerk rhythm dip can be performed in isolation from a rack or blocks for 3-5 reps, combined with cleans or front squats, or performed for 3-5 reps prior to one or more jerks. Weights can be a large percentage of best jerk, but will typically be less than a given lifter uses for exercises like jerk dips or dip squats.

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