Jerk Dip Squat

A intermediate olympic weightlifting exercise for the quads, done with a barbell.

Main muscles: Quads
Also works: Abs and Calves
Equipment: Barbell
Level: Intermediate
Type: Compound
Movement: Push

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Jerk Dip Squat

Questions

What muscles does the Jerk Dip Squat work?

Mainly the quads, with the abs and calves helping.

Is the Jerk Dip Squat good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Jerk Dip Squat?

Good alternatives that train the quads: Clean from Blocks, Clean Pull, Frankenstein Squat or Hang Clean.

How many sets and reps of the Jerk Dip Squat should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).