Goalora
Support
← All exercises

Jerk Dip Squat

advanced · squat

Jerk Dip Squat

Setup

Train on a lifting platform with bumper plates and about two meters clear in front of you so you can dump the bar when a rep goes wrong. Bring the bar to the front of your shoulders in the jerk position, taken from a rack at upper-chest height and then two steps back into that space, or cleaned to the shoulders: shoulders pushed forward to form a shelf, the bar lightly touching your throat, arms relaxed out to the side. Feet directly under your hips.

Execution

  1. Keep your torso vertical, brace your core, and fix your eyes on a point straight ahead.
  2. Inhale and bend your knees to dip down a short distance, letting the knees travel forward without the hips shifting back.
  3. Stop the instant you reach that short depth, without dipping deeper or pausing there.
  4. Exhale and drive hard and fast through the whole foot to snap back up to standing.
  5. If the position breaks or you run out of drive, push the bar forward to the floor and step back; the dip is far too shallow for safety pins to catch it, so never try to save the rep.

Breathing

Inhale at the top before the dip and exhale as you drive up, never holding your breath for long. If you have high blood pressure, heart disease, a hernia or you are pregnant, skip this lift, or keep it to an empty bar with a coach watching and always exhale on the drive.

Quick cues

  • Shallow dip, fast drive.
  • Torso stays vertical the whole time.
  • Knees forward, hips don't shift back.
  • No pause at the bottom.
  • Drive the whole foot, not the toes.

Common faults

  • Fault: Dipping too deep, turning it into a small squat

    Fix: Drop the load and drill in front of a mirror, capping the dip at just a few centimeters and stopping the instant the knee softens.

  • Fault: The hips shifting backward on the dip, like sitting back into a squat

    Fix: Drill the dip standing close to a wall, letting the knees lightly touch it while the hips stay on a vertical line.

  • Fault: Pausing at the bottom of the dip before driving up

    Fix: Drop the load and drill the dip-and-drive as one continuous beat with no stop, counting "down-up" as a single count.

  • Fault: Grinding to hold the bar once the position has clearly broken down

    Fix: Lower the bar to the floor in front of you under control the moment the position breaks; there is no rack here, so don't try to save the rep.

Equipment

barbell, squat_rack

Muscle groups

legs, core, calves