Exercise Library
Rhythm Dip Jerk
AKA Jerk Rhythm Dip + Jerk
AKA Jerk Rhythm Dip + Jerk
The rhythm dip jerk can be considered a complex of rhythm dip + jerk, but considering it a single exercise reinforces the idea of the continuous movement necessary to make it effective.
Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip exactly as you do for a jerk, but move down as quickly as possible without losing connection to the bar.
Brake in the bottom as abruptly as possible to create as much elastic energy in the legs and bar as possible, and use it to drive back out of the bottom, working to find the perfect timing as the downward force diminishes momentarily with the bar’s rebound. Perform a continuous series of dips trying to maintain a consistent rhythm and feel the elastic rebound out of the bottom.
After performing the prescribed number of dips, finish the series with a complete jerk without changing the rhythm—don’t slow or hesitate between the last dip and the dip for the jerk.
Notes
The speed at which you dip in this exercise may exceed the speed at which you dip during an actual jerk depending on your jerk style. This is intentional in order to improve the ability to brake more quickly and capitalize more on the elastic energy.
Purpose
The jerk rhythm dip improves the ability to brake more quickly and capitalize more on the elastic energy, and help the lifter learn to feel the proper timing in and out of the dip. Performing a jerk immediately after without any change in rhythm helps the lifter apply that motion to the jerk without overthinking.
Programming
Rhythm dip jerks should use 3-5 dips with a single jerk. A series of dips is necessary to establish the rhythm, and only one jerk can be adjacent that series. Loading needs to be heavy enough to feel the rebound in the bottom of the dip, which will vary based on a men’s or women’s bar and how quickly the athlete is able to dip and brake.
Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip exactly as you do for a jerk, but move down as quickly as possible without losing connection to the bar.
Brake in the bottom as abruptly as possible to create as much elastic energy in the legs and bar as possible, and use it to drive back out of the bottom, working to find the perfect timing as the downward force diminishes momentarily with the bar’s rebound. Perform a continuous series of dips trying to maintain a consistent rhythm and feel the elastic rebound out of the bottom.
After performing the prescribed number of dips, finish the series with a complete jerk without changing the rhythm—don’t slow or hesitate between the last dip and the dip for the jerk.
Notes
The speed at which you dip in this exercise may exceed the speed at which you dip during an actual jerk depending on your jerk style. This is intentional in order to improve the ability to brake more quickly and capitalize more on the elastic energy.
Purpose
The jerk rhythm dip improves the ability to brake more quickly and capitalize more on the elastic energy, and help the lifter learn to feel the proper timing in and out of the dip. Performing a jerk immediately after without any change in rhythm helps the lifter apply that motion to the jerk without overthinking.
Programming
Rhythm dip jerks should use 3-5 dips with a single jerk. A series of dips is necessary to establish the rhythm, and only one jerk can be adjacent that series. Loading needs to be heavy enough to feel the rebound in the bottom of the dip, which will vary based on a men’s or women’s bar and how quickly the athlete is able to dip and brake.
