How to do: Jerk Dip Squat

Quadricepsintermediatebarbell

Jerk Dip Squat — starting position — Start position

Jerk Dip Squat — finishing position — Finish position

Step-by-step instructions

1This 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.
2Keeping 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.

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Photos & base instructions from the open-source Free Exercise DB (public domain).