Barbell Jerk Dip Squat
The Barbell Jerk Dip Squat is a dynamic exercise that combines a dip and squat with a barbell. It enhances strength and power in the lower body while improving coordination.
- Stand with your feet shoulder-width apart, holding the barbell at shoulder level.
- Lower your body into a dip by bending your knees and hips.
- Explosively push through your heels to rise and transition into a squat.
- Return to the starting position and repeat.
How to perform the Barbell Jerk Dip Squat
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Jerk Dip Squat using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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