QuadricepsIntermediate

Jerk Dip Squat

Olympic Weightlifting movement using Barbell.

Primary muscle: Quadriceps
Secondary muscles: Abdominals, Calves
Force: Push
Movement pattern: Compound
Movement category: Olympic Lift

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary QuadricepsSupporting Abdominals, Calves

Movement instructions

Set up, move with control, and reassess.

1
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.
2
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.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Take a controlled breath and set your trunk before the pull, then exhale once the bar is received and you are stable. Learn deliberate bracing from a qualified coach before heavy attempts.

Common mistakes

Pulling early with the arms instead of driving through the floor.
Allowing the bar to move away from the body.
Receiving the bar without a stable, balanced catch position.

Safety

This is a technical lift; learn the positions and safe bail procedure from a qualified coach before adding heavy load.
Use a clear lifting area and equipment intended for the lift.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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