Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
What it trains
anterior deltoid, triceps brachii
Also: quadriceps, gluteus maximus, core
Equipment
barbell, rack
Setup
Start with the bar racked on the front of the shoulders, feet hip width.
Brace the trunk and keep the torso vertical.
Execution
1.Dip by bending the knees a few inches, keeping the torso upright.
2.Reverse sharply, driving through the legs to launch the bar.
3.As the bar leaves the shoulders, press it the rest of the way to lockout.
4.Lower back to the shoulders and reset before the next rep.
Breathing
Inhale and brace before the dip, exhale after lockout.
Form cues
Dip short and vertical — this is not a squat.
Let the legs start the bar, then the arms finish it.
Keep the bar path straight up.
Common mistakes
Dipping forward so the bar rolls off the shoulders.