GymPlan AIJerk Dip Squat
Jerk Dip Squat is an intermediate compound barbell olympic weightlifting that mainly works your quads, with help from your abs and calves.
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.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialJerk Dip Squat alternatives
Exercises that train the same main muscle.
SnatchBarbell · Intermediate
Clean PullBarbell · Intermediate
Frankenstein SquatBarbell · Intermediate
Hang CleanBarbell · Intermediate
Olympic SquatBarbell · Intermediate
Snatch BalanceBarbell · IntermediateFAQ
What muscles does the jerk dip squat work?
It mainly works your quads; your abs and calves assist.
How many sets and reps of jerk dip squat should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the jerk dip squat good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.