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Jerk Dip Squat

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Exercise Data

Type: Olympic Weightlifting
Main Muscle Worked: Quadriceps
Other Muscles: Abdominals, Calves
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: N/A
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Jerk Dip Squat
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Jerk Dip Squat
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Jerk Dip Squat
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Jerk Dip Squat Guide

Main Muscle: Quadriceps

  1. 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.
  2. 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.



Alternative Exercises For Jerk Dip Squat

Frankenstein Squat

Muscle Targeted: Quadriceps

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Front Squat (Clean Grip)

Muscle Targeted: Quadriceps

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Top 5 Rated Quadriceps Exercises

  1. Rope Jumping
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