Jerk Dip Squat
The Jerk Dip Squat is a intermediate barbell exercise that works the Quads. Follow the steps below.
Target musclesQuads
EquipmentBarbell
LevelIntermediate
How to do the Jerk Dip Squat
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.