The jerk dip is a partial lift that trains the first phase of the jerk in isolation: with the bar in the front rack, perform the short, vertical dip and either hold or drive back up - without the bar ever leaving the shoulders. Because there's no overhead component, you can load it well above your jerk max, teaching your legs and trunk to stay rigid under supramaximal weight and burning in the exact dip depth and tempo your jerk needs.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.6x | 0.38x |
| novice | 0.9x | 0.6x |
| intermediate | 1.25x | 0.9x |
| advanced | 1.65x | 1.15x |
| elite | 2x | 1.45x |
Load as a multiple of bodyweight (typically 100-110% of your jerk).
Treat it as a position drill with heavy weight, not a leg exercise: dip 10-15 cm, perfectly vertical, heels down, torso like a column - and drive back up with the bar glued to your shoulders. Use a rack. Common faults to hunt: dipping onto the toes, leaning forward, and going too deep. Sets of 2-3 reps at 100-110% of your jerk build enormous confidence under the bar. Brace as if it were a max attempt every rep.
Progression: empty-bar dips in front of a mirror checking verticality, then moderate loads with a 2-second pause at the bottom of the dip, then supramaximal holds and drives.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.