Common Faults: Incorrect Jerk Dip

The jerk, regardless of weather it’s split, power, or squat starts with a downward dip. The dip is followed by an upward drive pushing the bar off the shoulders, and is completed with a downward push on the barbell into the receiving position.

The dip can set up the lift for success or failure. Often an athlete may send the hips back instead of down. This will lead to the barbell dropping, pulling the athlete forward and adding to the distance the barbell is lifted. An athlete may not flex the hip at all, bending only the knees during the dip. This will often lead to a lack of power in the drive phase since the muted hip will not recruit the glutes or hamstrings.

During the dip the hips should be sent straight down, the torso should remain upright, and knees should move forward. If the hips are sent back, the chest will push forward and drop, moving the bar out of the frontal plane and adding more work in the drive phase.

Common reasons the hips are sent back:

  • Misguided attention
  • The dip is rushed
  • Attempting to dip too deep
  • A lack of ankle flexion

Common reasons the hips are not closed:

  • The dip is rushed
  • Attempting to dip too shallow
  • The dip may feel fast and/or lighter



      Mark Knight 2018 Junior Nationals

      Mark Knight 2018 Junior Nationals


      • Wall slides
      • Jerk dip -can be done with holds or in a rack to prevent forward movement
      • Behind the neck jerk
      • Push press
      • Power Jerk
      • Jerk dip squats