Jerk Dip Squat
A movement exercise involving a sudden dip and quick recovery to work on explosive lower body strength.
Instructions
- Start with your feet shoulder-width apart and your weight balanced across your feet.
- Hold a barbell across your shoulders, just below your chin.
- Inhale and dip your body by bending your knees and dropping your hips straight down slightly.
- Exhale and drive upwards forcefully using your legs to return to standing position.
- Repeat the movement, maintaining good posture and control.
Common Mistakes to Avoid
- Failing to keep the core tight, leading to a loss of stability.
- Dipping too quickly causing a loss of control.
- Not maintaining an upright posture throughout the movement.
Additional Information
| General | |
| Difficulty | intermediate |
| Force | push |
| Mechanic | compound |
| Equipment | barbell |
| Muscle | quadriceps |