Stronger Jerk Dip
The downward force at the bottom of the jerk dip can be as much as 250% of the weight on the bar—so if you’re jerking 100kg, you may be trying to stop and turn around as much as 250kg of force.
This means you need to be able to consistently dip correctly and brake quickly and solidly.
You can work on this with a few exercises.
The most basic is the jerk rack support—simply holding big weights in the rack position for 5-10 seconds to build trunk and rack strength as well as confidence with heavy weight on your shoulders. You can add some oscillation on the bar as well.
Next use pause jerk dip squats, ideally with a relatively slow eccentric motion. Feel tension and complete control of your balance and position all the way down, then hold for 2-3 seconds forcefully.
Finally, jerk dips. Dip as fast as possible to create maximal downward force, and brake as abruptly as you can—think of trying to make the bar bend around your shoulders as much as possible at the bottom.
This means you need to be able to consistently dip correctly and brake quickly and solidly.
You can work on this with a few exercises.
The most basic is the jerk rack support—simply holding big weights in the rack position for 5-10 seconds to build trunk and rack strength as well as confidence with heavy weight on your shoulders. You can add some oscillation on the bar as well.
Next use pause jerk dip squats, ideally with a relatively slow eccentric motion. Feel tension and complete control of your balance and position all the way down, then hold for 2-3 seconds forcefully.
Finally, jerk dips. Dip as fast as possible to create maximal downward force, and brake as abruptly as you can—think of trying to make the bar bend around your shoulders as much as possible at the bottom.
