Squat - Jerk Dip

Recommendations: 2-3 Sets, 10-15 Reps, 80 Wght

Intermediate Quads Glutes Hamstrings Calves Lower Back Strength Barbell Push Compound Gym

Purpose: To develop core strength of the lower and middle body.

Benefits: This movement strengthens the dip portion of the jerk.

Position the barbell in the jerk position, resting on the shoulders and the barbell lightly contacting the throat. The feet are directly under the hips, with the feet turned out slightly. This is the starting position. Slowly dip by flexing the knees. Keep your body straight. Do not move the hips to the rear. The dip should not be excessive; no more than about half a squat. Inhale during this movement. Return forcefully to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Repeat for the recommended number of repetitions.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.