Quadriceps
Abdominals, Calves, Glutes, Shoulders, Core
Start bar in front rack, feet hip-width.
Keep torso upright, core braced.
Perform dip phase of Jerk: Bend knees quickly, allowing them to track forward.
Keep hips under shoulders, avoid leaning forward.
Dip to controlled depth.
Drive back up immediately (practice drive phase separately).
Focus on vertical torso/balance during dip.
Repeat dip only.