Jerk Dip Squat

What it is

This exercise builds specific strength and power for the dip phase of the barbell jerk. You will primarily work your quadriceps, which are supported by your abdominal muscles and calves. It helps you develop the explosive drive needed for a successful overhead lift.

Technique tips

• Rack the barbell in the front rack position, shoulders slightly forward.
• Keep your torso upright and vertical throughout the entire movement.
• Initiate the dip by bending your knees forward, not pushing hips back.
• Perform only a shallow, controlled dip; avoid going excessively deep.
• Drive forcefully through your feet to return to the starting position.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.