Barbell Jerk Dip Squat

How to perform it

Step-by-step instructions

1. 01Take the barbell from a rack into your normal jerk rack position and stand with your feet in the jerk drive stance.
2. 02Brace as you would for a jerk, keep the torso upright, and maintain even pressure across both whole feet.
3. 03Bend the knees and let the hips travel straight down through the same shallow range as your jerk dip, moving slowly enough to maintain continuous leg tension.
4. 04Reverse direction under control at the bottom without shifting onto the toes, sending the hips backward, or letting the chest and elbows drop.
5. 05Stand naturally back to full extension with the bar still on the shoulders; do not accelerate, press, or attempt to drive the bar upward.