Also known as Dip Squat
| Main Muscle Targeted | Quadriceps |
| Exercise Type | Olimpic Weightlifting |
| Auxiliary Muscles Worked | Abdominals, Calves |
| Equipment | Barbell |
| Mechanics Type | Compound |
| Exercise Level | Intermediate |
| Applied Force | Push |
| Sport |
Male Version
Female Version
Male variant
Male variant
Male variant
Female variant
Female variant
Instructions
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.