Equipment & Set Up

• Rack
• Barbell (BB)
• Rack hooks at chest height

Primary Muscles Involved

• Biceps femoris
• Gluteus maximus
• Rectus femoris
• Trapezius
• Gastrocnemius
• Deltoids

Starting Position

• Assume a slightly wider than shoulder width grip, the bar will rest on the front of the shoulders between the clavicle and deltoid. Elbows down, chest up. Hands close but comfortable.
• Set your core- brace the abdominals, retract scapula, and inhale.
• Feet are hip width. Toes straight ahead.
  

Movement Execution

• Dip
  1. Quickly flex the hip, knee and ankle keeping hips directly underneath the BB. Chest is upright.
• Drive
  1. Drive through middle of foot, explosively pushing the hips vertically. Extending at the hip, knee and ankle, exhaling during extension.
• Drop
  1. As BB travels vertically, quickly drop directly under the bar.
• Overhead Catch Position
  1. Catch the BB over COG with arms fully extended. Flexed at the hip, knee and ankle. Feet shoulder width and head neutral.
  2. With BB stable overhead, athlete extends knees and returns the feet to hip width.
  3. In a controlled manner, athlete brings BB to the shoulders.
• Spotters
  1. When BB is stable over head, spotters guide BB safely back to the shoulders.

Safety & Spotting Techniques

• Lifting area clearly marked, free of equipment and tripping hazards. In the case of a failed attempt, return the bar to the platform and step opposite the barbell.
  

Common Errors & Corrections

• Not catching the bar over COG
  1. Emphasize getting the head through the BB and over COG.

Progressions and Variations

• Variations: DB Split Jerk; BB Front Jerk