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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 maximal force transfer.

We stand normally with a passive knee lock; that is, we’re hyperextending knees and not using much muscular tension to keep from falling over.

If we initiate the jerk dip from this passive knee lock, there will be a moment of slack during in which we freefall before the quads catch up and gain control.

This abrupt freefall can cause the shoulders to drop out from under the bar. This means not only more jarring downward force as we try to brake in the bottom of the dip, but increased likelihood of our balance shifting, and of the bar losing its security in the rack position, meaning a disrupted connection and reduction in force transfer and often a misdirection of the bar forward.

Prior to dipping, unlock the knees and generate tension in the quads and glutes. Note that we are not actually bending the knees, simply getting out of passive hyperextension and creating tension throughout the legs and hips.

This will allow you to dip as quickly as is appropriate for you without slack and minimize the chance of a loss of connection to the bar.

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