Jerk Dip Squat
Jerk Dip Squat is a olympic weightlifting assistance - short vertical knee dip exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Abdominals, Gastrocnemius, Soleus
- Exercise type
- Olympic weightlifting assistance - short vertical knee dip
Exercise technique
- Rack
Rest the bar on your front shoulders and secure it comfortably with your hands.
- Feet
Place feet beneath hips with toes naturally turned out.
- Torso
Keep your chest upright with elbows slightly forward.
- Dip
Bend your knees forward a short distance without sending your hips back.
- Feet
Maintain heel and midfoot contact while descending.
- Rise
Push strongly into the floor and extend the knees to stand.
- Finish
Keep the bar racked on your shoulders without sending it overhead.
Key technique points
- Keep the dip short and vertical.
- Do not move the hips back.
- Support the bar on your shoulders.
- Track knees in the direction of your feet.
- Maintain heel contact.
- Do not transition into an overhead press.
Common mistakes
Sitting as in a squat
Do not change the jerk dip by moving your hips backward.
Excessive depth
Do not replace the short loading dip with a deep squat.
Lifting the heels
Do not shift support onto your toes during descent.
Dropping the elbows
Do not let the bar roll forward.
Lifting with the arms
Do not change the exercise by pressing the bar from the rack.
Folding forward
Do not drop the chest during the dip.
Frequently asked questions
Jerk Dip Squat: why is “Sitting as in a squat” a mistake?
Do not change the jerk dip by moving your hips backward.
Jerk Dip Squat: why is “Excessive depth” a mistake?
Do not replace the short loading dip with a deep squat.
Jerk Dip Squat: why is “Lifting the heels” a mistake?
Do not shift support onto your toes during descent.
Jerk Dip Squat: why is “Dropping the elbows” a mistake?
Do not let the bar roll forward.
Jerk Dip Squat: why is “Lifting with the arms” a mistake?
Do not change the exercise by pressing the bar from the rack.
Jerk Dip Squat: why is “Folding forward” a mistake?
Do not drop the chest during the dip.
What should I focus on when doing Jerk Dip Squat?
Keep the dip short and vertical. Do not move the hips back. Support the bar on your shoulders. Track knees in the direction of your feet. Maintain heel contact. Do not transition into an overhead press.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.