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Barbell Jerk Dip Squat
A barbell accessory exercise that mimics the jerk's dip phase, targeting quadriceps, glutes, and core to develop explosive leg drive and stability for Olympic weightlifting.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
3/5 • Advanced
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Lower Back, Calves, Traps
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Abs
6/10Rectus Abdominis
Hamstrings
5/10Biceps Femoris
Lower Back
5/10Erector Spinae
Calves
4/10Gastrocnemius
Traps
3/10Upper Traps
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
120-180 seconds
How to Perform
Rack the barbell at shoulder height. Position it across your front deltoids with elbows high, grip outside shoulders. Unrack and stand with feet hip-width, toes out, core braced.
- Bend knees to dip forward 4-6 inches, keep torso vertical.
- Drive through feet to extend knees and hips explosively.
- Return to upright starting position without pausing.
- Reset posture and brace core.
- Repeat for reps.
Coaching Tips
Form Cues
- Torso vertical always
- Knees track over toes
- Drive from heels
- Elbows high
- Core tight
- Balance midfoot
Breathing
Inhale during the dip, brace core, and exhale forcefully during the drive.
Tempo
2-0-1
Range of Motion
Dip until knees bend 4-6 inches deep with torso upright; fully extend hips and knees at top.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute lower back pain
- Use safety pins in rack for heavy loads
- Stop if balance is lost
- Ensure proper front rack mobility
- Consult coach for technique
Spotting
Not typically needed; use rack safeties set just below dip depth for protection.
Common Mistakes
- Leaning torso forward
- Hips shooting back
- Deep squat instead of shallow dip
- Heels lifting off ground
- Incomplete extension
- Arms pushing instead of legs driving
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Knee joint issues
Flexibility Needed
- Shoulder flexion for front rack
- Ankle dorsiflexion for knee travel
- Hip mobility for stability
Build Up First
- Basic squat form
- Familiarity with front rack position
- Core bracing technique
Also known as
Jerk Dip Squat, Dip Squat for Jerk, Barbell Dip Drive
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