Related Skills
Jackknife Dip
Intermediate push Dip Bars
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A dip and core combination. At the bottom of the dip, the knees drive to the chest (jackknife), then extend back on the way up. Loads both push and core in the same rep — demanding but efficient.
Easier Variations
Next Step
Coaching Cues
On dip bars
Drive knees to chest at bottom of dip
Extend legs on the way up
Controlled throughout