Jerk Dip Squat
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Jerk Dip Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Frankenstein Squat
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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2
Olympic Squat
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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3
Split Jerk
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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4
Overhead Squat
An advanced compound Olympic weightlifting exercise that works the quads, using a barbell.
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5
Power Jerk
An advanced compound Olympic weightlifting exercise that works the quads, using a barbell.
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6
Clean from Blocks
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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7
Hang Clean
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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8
Hang Clean - Below the Knees
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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9
Heaving Snatch Balance
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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10
Power Snatch from Blocks
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do jerk dip squat work?
Jerk Dip Squat primarily works the quads. The abs and calves assist as secondary muscles.
What equipment do I need for jerk dip squat?
Jerk Dip Squat uses barbell.
Jerk Dip Squat: is it suitable for beginners?
Jerk Dip Squat is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of jerk dip squat?
Frankenstein Squat, Olympic Squat, Split Jerk train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my jerk dip squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; jerk dip squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Jerk Dip Squat with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.