The “Jerk Dip” is crucial to set you up for a successful Jerk, it’s the foundation of the movement, just like the pull is to the clean and snatch.
The below video shows:
- The first 2 dips- weight shifting far forward- hips being pushed forward.
- The second 2 dips- weight shifting far back, butt being pushed back will cause a torso lean- you’ll see the elbows dips forward.
- The final is just right- the torso is upright, hips underneath the shoulders and weight back. This alignment is crucial for optimal power output and positioning.
Key Notes:
- Don’t rush the dip, if you do you may separate yourself from the bar. To fix this you may want to do a few pause jerk dips and then extend and split.
- Focus on quality movements, jumping into heavy weights off the bat will not allow you to concentrate on positioning, so first build a strong foundation and than move into the heavier weights.