Barbell Jerk Dip Squat

Barbell Jerk Dip Squat

The Barbell Jerk Dip Squat is a compound exercise that targets multiple muscle groups in your lower body. This exercise combines the power of a squat with the explosive movement of a jerk dip, making it a challenging and effective workout for building strength, power, and stability. The primary muscles worked during the Barbell Jerk Dip Squat are the quadriceps, hamstrings, glutes, and calves. By incorporating these large muscle groups, you can maximize your overall lower body strength and muscular development. Additionally, this exercise also engages your core muscles to maintain stability and proper form throughout the movement. Performing the Barbell Jerk Dip Squat correctly requires proper technique and form, as it involves a combination of a squat and an explosive dip movement. It is important to maintain a neutral spine, engage your core, and keep your weight distributed evenly on your feet. This exercise is typically performed with heavy weights, so it is crucial to ensure you have proper control and balance throughout the movement to avoid any potential injuries. Incorporating the Barbell Jerk Dip Squat into your workout routine can help improve your overall lower body strength, explosiveness, and power. Make sure to consult with a fitness professional to learn the correct form and technique for performing this exercise safely and effectively. Remember, gradually increase the weight and intensity as you progress to continue challenging your muscles and achieving your fitness goals.


  • Start by standing with your feet shoulder-width apart and gripping the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  • Lower your body down into a quarter squat position, bending at the knees and hips while keeping your back straight.
  • From the bottom position, forcefully extend your hips and knees, driving through your heels to generate upward momentum.
  • Simultaneously, dip your body slightly by bending at the knees, allowing the barbell to move upwards.
  • Quickly transition from the dip to an explosive upward movement and use the momentum to help propel the barbell overhead.
  • As the barbell reaches its peak height, aggressively and quickly descend into a full squat position, with your thighs parallel to the ground and your knees aligned with your toes.
  • Stabilize the barbell overhead in a fully locked-out position, with your arms straight and your elbows fully extended.
  • Pause for a moment, then slowly reverse the movement by descending into a quarter squat position and bringing the barbell back to the starting position.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form and technique by keeping your back straight and core engaged throughout the movement.
  • Use a wide grip on the barbell to provide better stability and control during the exercise.
  • Focus on driving through your heels when initiating the upward movement, rather than relying solely on your quads.
  • Engage your glutes and hamstrings by pushing your hips back and down as you descend into the squat position.
  • Maintain a consistent breathing pattern, exhaling as you push up from the squat position.
  • Start with a lighter weight and gradually increase the load as you become more comfortable with the movement.
  • Incorporate mobility exercises and stretches for your ankles, hips, and shoulders to enhance your overall range of motion.
  • Take adequate rest between sets to allow your muscles to recover and prevent fatigue-induced injuries.
  • Include accessory exercises such as front squats, Romanian deadlifts, and overhead presses to complement the barbell jerk dip squat.
  • Ensure you fuel your body with a balanced diet that includes sufficient protein, carbohydrates, and healthy fats to support muscle growth and recovery.


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