Hominin · exercise
Jerk Dip Squat
Jerk Dip Squat is a intermediate olympic weightlifting exercise using barbell. It works the quadriceps, with help from the abdominals and calves.
intermediatebarbellpush movementcompoundolympic weightlifting
- Main muscles
- quadriceps
- Also works
- abdominals, calves
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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Clean Pull · barbell, intermediate
- Clean from Blocks · barbell, intermediate
- Frankenstein Squat · barbell, intermediate
- Hang Clean · barbell, intermediate
- Hang Clean - Below the Knees · barbell, intermediate
- Heaving Snatch Balance · barbell, intermediate
- Olympic Squat · barbell, intermediate
- Power Snatch from Blocks · barbell, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).