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
Main muscles working (thicker lines)
Starting position
Stand with the barbell in the jerk rack on the front of the shoulders, lightly touching the throat, feet hip-width and turned out slightly.
Brace hard and keep the torso vertical.
Dip by bending the knees forward a few inches, without pushing the hips back.
Stop sharply at the bottom of the dip.
Drive back up through the whole foot as fast as possible to full extension.
Breathing: Breathe and brace before each dip, exhale at the top.
Coaching tips
Knees forward, hips under
Short and sharp
Bar glued to the shoulders
Common mistakes
Dipping too deep
Tipping the chest forward
Heels lifting in the dip
Pausing at the bottom and losing the rebound
Safety notes
Set the rack safety arms just below dip depth.
Heavy loads compress the spine; build up gradually.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.