Jerk Dip Squat

How to do the Jerk Dip Squat

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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	abs, calves
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Bodyweight Walking Lunge Bodyweight Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight Freehand Jump Squat Bodyweight

Easier than the Jerk Dip Squat

Same movement pattern, lower entry difficulty — work up from here.

Plie Dumbbell Squat beginner · Dumbbell Alternate Leg Diagonal Bound beginner · Bodyweight Barbell Side Split Squat beginner · Barbell

Harder than the Jerk Dip Squat

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Jerk Dip Squat work?

The Jerk Dip Squat primarily works the quads, with the abs and calves as secondary movers. Frankenstein Squat, Overhead Squat, and Power Jerk train the same muscle, across 9 equipment types.

What equipment do you need for the Jerk Dip Squat?

A Barbell. Without a barbell, Alternate Leg Diagonal Bound, Bench Jump, and Bodyweight Walking Lunge train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Jerk Dip Squat suitable for beginners?

It is rated intermediate. Start with Plie Dumbbell Squat, Alternate Leg Diagonal Bound, and Barbell Side Split Squat and work up.

Where should the Jerk Dip Squat go in a workout?

Early — the Jerk Dip Squat is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Frankenstein Squat Barbell Overhead Squat Barbell Power Jerk Barbell Heaving Snatch Balance Barbell Olympic Squat Barbell Snatch Balance Barbell