Jerk Dip and Drive September 25, 2026 Simple drill for working on balance and a strong leg drive in the jerk. Start with the bar in the front rack position. Keep the elbows slightly lower than you would for a front squat. Feet about shoulder width apart. Dip straight down to about a quarter front squat depth. Drive through the legs, extending the knees and hips together to send the bar off the shoulders. No need to drive the bar higher than your chin. Stay balanced through the entire movement. Do: 2–4 sets 2–5 reps Balance is key. Dip straight. Drive straight. Train what carries over. Bluegrass Barbell Move Better. Lift Better. Filed under #Jerk Share this post Share Copy link Opens your share menu — including Instagram Stories.
Simple drill for working on balance and a strong leg drive in the jerk.
Start with the bar in the front rack position.
Keep the elbows slightly lower than you would for a front squat.
Feet about shoulder width apart.
Dip straight down to about a quarter front squat depth.
Drive through the legs, extending the knees and hips together to send the bar off the shoulders.
No need to drive the bar higher than your chin.
Stay balanced through the entire movement.
Do:
2–4 sets
2–5 reps
Balance is key. Dip straight. Drive straight.
Train what carries over.
Bluegrass Barbell
Move Better. Lift Better.