Jerk Dip
Quick Information
Category
Power
Difficulty
Beginner
Equipment
Barbell, Bumper Plates
Primary muscle group
Quadriceps
Secondary muscle groups
Gluteus Maximus, Erector Spinae, Obliques
Movement pattern
Vertical Dip and Drive
Training goal
Technique
Sport
Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball
Overview
Purpose. Groove a vertical dip path and train the trunk to stay rigid under a heavy rack position.
How it fits the system. A beginner-level vertical dip and drive entry in the Power section, programmed to develop technique. Related work in the library: Dumbbell Clean and Jerk and Tall Snatch.
Primary muscles
Quadriceps
Secondary muscles
Gluteus Maximus, Erector Spinae, Obliques
Movement pattern
Vertical Dip and Drive
Equipment
Barbell, Bumper Plates
Difficulty
Beginner
How to Perform
- Rack the bar on the shoulders with the elbows slightly down.
- Brace and dip 10–15 cm by bending only the knees.
- Drive back up hard, staying tall through the trunk.
- Reset and repeat.
Coaching Cues
- "Knees forward, chest up."
- "Heels stay down until the drive."
- "Do not let the bar roll onto the fingers."
Common Mistakes
- Dipping too deep.
- Letting the torso pitch forward.
Progressions & Regressions
Progressions
Overload above the jerk maximum, then progress to jerks.
Regressions
Bodyweight dip drill or a lighter bar.
When to Use It
When to use
Teaching and overload work before jerk sets.
When not to use
Knee pain in the loaded dip.
Programming
3–5 reps, 3–4 sets, 90–110% of jerk, 2 minutes rest.
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