12. The jerk dip

1 Weaker, More Beginner lifters should utilize a deeper jerk dip for improved bar oscillation. 2 Deeper dip position will allow for greater leg engagement in the drive. 3 Focus on feeling the hips engage and load as you dip in the jerk. 4 Focus on pushing the knees out, while remaining a full foot contact, during the dip. A toe out position will help improve this.