Barbell Jerk Dip Squat
The dip of the jerk practiced on its own: the bar in the front rack, a short, straight-down bend of the knees and a firm drive back up, the torso vertical throughout.
How to do it
Setup
Bar in the front rack on the shoulders, feet hip-width, elbows slightly ahead of the bar.
Steps
- Bend the knees straight down a short way, the heels flat.
- Stop the dip hard without letting the torso tip forward.
- Drive back up through the heels, the bar staying on the shoulders.
Common mistakes
Hips pushing back in the dip: the knees go forward and the torso stays vertical. Dipping too deep and slow: short and crisp is the jerk's dip. Bar sinking off the shoulders: keep the elbows up enough to hold it on the rack.
Breathing
Big breath and brace before the dip, exhale after the drive.
