Better Jerk Dip & Drive by Staying Connected

A critical part of the jerk is keeping the bar connected to the shoulders in the dip to maintain its security in the rack, preserve balance, and allow maximal force transfer.

We stand normally with a passive knee lock; that is, we’re hyperextending knees and not using much muscular tension to keep from falling over.

If we initiate the jerk dip from this passive knee lock, there will be a moment of slack during in which we freefall before the quads catch up and gain control.

This abrupt freefall can cause the shoulders to drop out from under the bar. This means not only more jarring downward force as we try to brake in the bottom of the dip, but increased likelihood of our balance shifting, and of the bar losing its security in the rack position, meaning a disrupted connection and reduction in force transfer and often a misdirection of the bar forward.

Prior to dipping, unlock the knees and generate tension in the quads and glutes. Note that we are not actually bending the knees, simply getting out of passive hyperextension and creating tension throughout the legs and hips.

This will allow you to dip as quickly as is appropriate for you without slack and minimize the chance of a loss of connection to the bar.

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[jameshung]

Have been quite upset about my dip and jerk for a while, then again, Sage Greg already answered this for me ages ago lol

[chthre]

Great coaching advice as usual! I find cuing people to get back on their heels and control the dip often helps too. I see a lot of people concentrating on chest up but drifting forward when dipping and missing the lift. As usual, often depends on the individual as to what’s needed/what works.

[jakeizlove]

That makes perfect sense.


Thank you!

[theylivewesee]

hey Greg what is your opinion on dropping the new 89kg class from the next oympics, I think that is BS because now 89kg lifters who competed in the last WWC must bulk up and compete in 96 kg class or drop the weight and go for 81 kg class

[katrinaangelac.monteverde]

i have a question, i dont have a weightlifting bar yet right now, is it ok to use a shafting bar?

[kirkbloodsworth]

Mr Everett whats the rule of thumb about knees over toes? Is it a myth or a true problem