Barbell Jerk Dip
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Take the bar in the front rack from the rack, usually heavier than you can jerk.
- Dip straight down a few inches with the torso vertical, keeping the heels down.
- Drive back up to standing without pressing the bar off the shoulders.
FORM TIPS
- The dip and drive ONLY, so the bar never leaves the shoulders and there is no overhead component. It builds confidence under a heavy bar and the leg drive the jerk starts with.
TARGET MUSCLES
Primary
- Quads
Secondary
- Glutes
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.