How to Dip Correctly for the Jerk

Please share & subscribe! The jerk dip in Olympic weightlifting is a tricky motion for a lot of athletes because most of us are so accustomed to relying on the hips for athletic movement, and the jerk is essentially all knees. The dip arguably influences the jerk more than any other element. When standing in the drive position, imagine a vertical line running approximately through the bar, hip and ankle. The goal is to keep these three points in that line throughout the dip and drive. This maintains the balance of the system over the foot and ensures the bar trajectory is up and slightly back. The only way this is possible is by performing the dip by bending only at the knees—sitting the hips back will redirect the drive of the bar forward and move the body backward as you push under. Don’t confuse this as meaning that the pelvis should roll under or the hips slide forward. The spine should be neutral and the pelvis should maintain its or