Jerk Dip

How to do it

1. Unrack the bar in the front rack position, resting on the shoulders.
2. Stand with feet hip-width, weight over the mid-foot and trunk braced.
3. Bend the knees straight down about a quarter of the way, keeping the torso vertical.
4. Stop briefly at the bottom of the dip.
5. Drive straight up through the legs to standing, keeping the bar on the shoulders.

Tips

• Keep the heels down and push the knees forward and slightly out.
• Hold the elbows up so the bar stays on the shoulders, not in the hands.
• Drop and drive at a steady rhythm rather than a slow squat.

Common mistakes

• Leaning the chest forward in the dip.
• Shifting weight onto the toes.
• Dipping too deep and losing the stretch reflex.

Muscles worked by the Jerk Dip

• Quads (vastus lateralis) Primary26%
• Quads (vastus medialis) Primary21%
• Gluteus maximus Secondary15%
• Upper traps Minor9%
• Calves (gastrocnemius) Minor7%
• Upper abs Stabilizer4%
• Front delts Stabilizer4%
• Serratus anterior Stabilizer4%
• Side delts Stabilizer2%
• Spinal erectors (lower back) Stabilizer2%
• Rotator cuff Stabilizer2%
• Triceps (lateral head) Stabilizer2%
• Triceps (long head) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Only the dip and drive, bar stays in the rack. A dip and drive from the legs launches the bar from the front rack, and the arms punch it to lockout as the body drops under.

Jerk Dip alternatives

Same equipment

• Barbell Hack SquatBarbell

Different equipment

• Leg Press Narrow StanceMachine
• Spanish SquatResistance band

Easier

• Horizontal Leg PressMachine
• Leg PressMachine

No equipment

• Decline SquatBodyweight

Make it harder

• Power JerkBarbell

Similar exercises

• Push JerkBarbell
• Split JerkBarbell
• Double Kettlebell Front SquatKettlebell
• Dumbbell Front SquatDumbbell

Frequently asked questions

What muscles does the Jerk Dip work?

Mainly the quads (vastus lateralis) and quads (vastus medialis). The gluteus maximus assist.

Is the Jerk Dip good for beginners?

The Jerk Dip is rated intermediate. If you are new, learn the Horizontal Leg Press first and build up from there.

What is a good alternative to the Jerk Dip?

For example the Leg Press Narrow Stance, Spanish Squat and Horizontal Leg Press. They train mostly the same muscles, some with different equipment.

How do you make the Jerk Dip harder?

Add weight or reps, or move on to the Power Jerk.

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