olympic weightlifting
Jerk Dip Squat
Works the quadriceps, using barbell.
Specification
| Equipment | barbell |
| Primary muscles | quadriceps |
| Secondary muscles | abdominals, calves |
| Mechanic | compound |
| Force | push |
| Level | intermediate |
| Category | olympic weightlifting |
How to do 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.
Test it
This is one of the three lifts that get judged in competition, which means there is a real distribution to measure yourself against.