Exercise

Jerk Dip Squat

Also known as: jerk dip, olympic jerk dip, dip drive squat

Jerk Dip Squat is a compound exercise for the quadriceps. Main target: vastus lateralis and vastus medialis. Also works: vastus intermedius, gluteus maximus, upper abs and medial gastrocnemius. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPush

CategoryOlympic weightlifting

Muscles worked

Primary

Vastus lateralis Vastus medialis

Secondary

Vastus intermedius Gluteus maximus Upper abs Medial gastrocnemius

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.