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Jerk Dip Squat

AdvancedStrengthTier T4

With a bar racked at the shoulders and the feet under the hips, keep the torso upright. Bend the knees forward without the hips moving back, then stand.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Rack the bar in the jerk position with the shoulders forward making a shelf and the bar lightly contacting the throat.
  • Set the feet directly under the hips with the feet turned out as is comfortable.
  1. She stands tall with the barbell racked across the front of her shoulders, her shoulders pushed forward so the bar rests on the made shelf and lightly contacts her throat, hands on the bar; feet planted directly under her hips turned out comfortably.

    Step 1 of 5

    Begin with the bar racked in the jerk position, shoulders forward making a shelf, feet under the hips.

  2. She dips straight down with the torso held vertical: knees flexed and travelling forward over the toes, hips staying under the bar rather than pushing back, the racked bar riding down on the shoulder shelf; feet planted flat.

    Step 2 of 5

    Keeping the torso vertical, dip by flexing the knees and letting them travel forward without moving the hips to the rear.

  3. She drives forcefully down through her feet and extends the knees back to standing: the racked bar rising on the shoulder shelf, torso still vertical, feet planted; the bar never leaves the rack.

    Step 3 of 5

    Return the weight to the starting position by driving forcefully through the feet.

  4. She stands fully upright again with the barbell racked on the shoulder shelf: knees extended, torso vertical and tall, the bar resting on the made shelf lightly at the throat; feet planted under her hips.

    Step 4 of 5

    Finish back at the racked standing start.

  5. She stands tall with the barbell racked across the front of her shoulders, her shoulders pushed forward so the bar rests on the made shelf and lightly contacts her throat, hands on the bar; feet planted directly under her hips turned out comfortably.

    Step 5 of 5

    Begin with the bar racked in the jerk position, shoulders forward making a shelf, feet under the hips.

Safety Information

Keep the feet under the hips turned out comfortably, the vertical-torso dip with the knees travelling forward and the forceful drive through the feet, and avoid excessive depth. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. The dip should not be excessive and the hips must not move rearward; a loaded jerk-position dip needs a rack-set bar and a controlled shallow knee bend. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.