QuadricepsIntermediate
Jerk Dip Squat
A short partial squat with the bar in the front rack, dipping a few inches and driving back up with the torso vertical. Strengthens the dip and drive of the jerk and teaches the bar to stay on the shoulders.
Primary muscles
- Quadriceps
Secondary muscles
- Glutes (Gluteus Maximus)
- Abs (Rectus Abdominis)
- Calves (Gastrocnemius)
- Lower Back (Erector Spinae)
- Sets
- 3–5
- Reps
- 3–5
- Rest
- 120–180s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.