Jerk with Paused Dip

Purpose

The purpose of this exercise is to develop composure, discipline, and confidence in the dip. The exercise is beneficial for athletes who display tendencies to either dip too fast, or fail to keep upper body vertical in the dip.

Key Coaching Points

1. Inflate chest well and keep chest up.
2. Dip slowly with strong bracing of the body core and keep body vertical.
3. Pause at the bottom of the dip for a count of 3.
4. From the bottom of the dip, focus on the upward drive.
5. Work on fast movement speed under the bar.
6. Holding still in the receiving position is a good practise.