Forward lean on the dip
Torso pitches forward; bar path will go forward of the head on the jerk.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Olympic · Full Body
Jerk Dip and Drive (Drill)
Coaching cues
- Bar in front rack; practice only the dip portion
- Dip is straight down — exactly 3 inches; torso stays vertical
- Drive straight up — full triple extension
- No receiving the bar overhead — just the dip and drive
Common faults 2
Dip too deep
Excessive knee bend changes the timing of the drive and shortens force production.
Overactive muscles
QuadricepsSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch↗