Fix Knee Valgus In The Jerk Dip
Do you look like you’re trying to squeeze an orange between your knees at the bottom of the jerk dip? Here are some ways to fix it. Bear in mind that this is an extremely stubborn problem to fix for most people, so be patient and don’t abandon a correction too quickly if it seems like it’s not working.
The first thing to try is different stance widths and degree of toe-out. You may find a change in stance eliminates or greatly reduces the problem. Also be sure you’re not shifting your weight forward as you dip—maintain full contact of the entire foot with the floor, with a bit more pressure toward the heels than the balls of the feet.
If those simple fixes don’t work, use pause jerks—pause 3 seconds in the bottom of the dip and maintain tension through the legs and hips. As you begin the drive, actively keep the knees out in line with the toes. You can do the same thing with jerk drives.
Use jerk dip squats with a slow eccentric and pause, actively maintaining knee alignment with the corresponding foot. Take 3-5 seconds to complete the dip, and pause for another 3-5 seconds.
Next, use slow motion push presses to perform the entire dip and drive motion with the ability to more easily feel continuous tension in the legs and hips. Once past the beginning of the drive, you can accelerate enough to complete the push press.
Finally, perform depth drops into the jerk dip position. Mark the correct foot position on the floor if needed, step off the box, land on flat feet and absorb the force by sitting into the correct dip position with your knees remaining aligned with your feet, and hold a second or two.
Use sets of 3-5 reps for all of these exercises.
And don’t forget, you should also be doing unilateral leg work like single-leg RDLs, single leg squats, and single-leg glute bridges for hip stability in general.