Quadriceps
Jerk Dip Squat
A short, controlled dip and drive in the jerk setup that trains the leg power used to launch the bar overhead.
Energy burned
≈ 34 kcalFor 3 × 8–12, rest 90s · ≈ 5.9 kcal/min
Estimate range 25–42 kcal (±25 %)
Muscle mass worked22 %
Effort during a set10.6 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Rest a barbell on your front shoulders with your elbows slightly forward.
- 2Stand with your feet about hip-width apart and your weight in your heels and midfoot.
- 3Keep your torso upright and your core braced.
How to perform
- 1Bend your knees to dip a few inches while keeping your torso vertical.
- 2Pause briefly at the bottom of the dip.
- 3Drive up explosively through your legs without leaning forward.
- 4Finish tall with the bar still on your shoulders and reset.
