Jerk Dip Squat
Jerk Dip Squat is a compound olympic weightlifting exercise using barbell that trains the quadriceps.
Olympic WeightliftingBarbellIntermediateCompoundPush
Primary muscles: Quadriceps
Secondary muscles: 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Jerk Dip Squat from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
