Jerk Dip Squat

Technique

How to perform Jerk Dip Squat

1. Bring the bar to a front-rack position supported on your shoulders, with your elbows lifted and your trunk braced.
2. Stand in your usual jerk-dip stance with both feet planted.
3. Bend your knees into a shallow dip while keeping your torso upright and the bar supported on your shoulders.
4. Allow your knees to travel forward with your feet; avoid folding your torso or turning this into a full squat.
5. Reverse direction smoothly and stand at a controlled pace, keeping the bar in the front rack.
6. Repeat without jumping, launching the bar or pressing it overhead.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis.