Collections
The Jerk Dip & Drive




Developing the optimal position, balance, timing, power, bar trajectory and more in the dip and drive phase of the jerk.
How To Dip Correctly In The Jerk

The jerk dip is a tricky motion for a lot of athletes because most of us are so accustomed to relying on the hips for athletic movement, and the jerk ...
How To Stay Connected For A Better Jerk Dip & Drive

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...
Jerk Dip & Drive Technical Styles - Strength Vs. Elastic

There are two broad categories of dip & drive styles: strength and elastic. These are really the two ends of a spectrum; a lifter may fall between...
Sliding Backward In The Push Press

Sliding backward in the push press is a problem that’s created a lot of confusion some seriously head-scratching recommendations, so let’s...
Fix Knee Valgus In The Jerk Dip

Do you look like you’re trying to squeeze an orange between your knees at the bottom of the jerk dip? Here are some ways to fix it. Bear in mind...
Push The Bar Back In The Jerk

Remember—the bar in the jerk should move backward slightly from its starting position. If you move it straight up, it’s too far forward, a...
The Push Press: Use Your Legs

An exercise I use very frequently both in training and teaching is the push press. The push press has tremendous utility in a multitude of senses and should definitely be a staple of any strength training program. As an interme...
Loose Knees = Loose Jerks

Stand up and hang out for a moment. Now consider the muscles around your knees - are they tight and fighting to keep your knee from suddenly bending under the weight of your body? Probably not. We stand on a passive knee lock that...
What Kind of Jerk Are You? Strength & Elastic Jerk Styles

There are technical variations of the competition lifts that are rooted in the actual physical characteristics of the lifter rather than ideological or pedagogical differences. One of the most dramatic ones is the nature of a lift...
Finding Your Jerk Drive Stance

The starting position of the jerk concerns two primary elements: the stance of the feet and the rack position. Each can have dramatic effects on the lift, and each will vary somewhat among lifters based on individual peculiarities...
When Do You Push with the Arms in the Jerk?

In all three competition lifts, the timing of the transition between the upward extension and drive of the lower body to the pull or push under the bar by the upper body is a critical element of optimal lift technique, as well as ...
Drive Better by Stopping Better in the Jerk

Much of the ability of a lifter to elevate and accelerate the bar in the jerk is dependent on the ability to abruptly brake the downward movement of the dip to maximize the use of elastic energy of both the barbell and body. A fai...