How to Do the Jerk Dip Squat
💪 Quadriceps, Abdominals, Calves🏋️ Barbell📊 Intermediate🏷️ Olympic Weightlifting
How to perform it
- This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable.
- Keeping the torso vertical, dip by flexing the knees, allowing them to travel forward and without moving the hips to the rear. The dip should not be excessive. Return the weight to the starting position by driving forcefully though the feet.
Muscles worked
The Jerk Dip Squat primarily targets your Quadriceps, with support from your Abdominals, Calves. You'll need barbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Jerk Dip Squat slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.