What is the correct position of the knees during the dip phase of the jerk?

During the dip phase of the jerk, the correct position of the knees involves them moving forward and down over the toes. This movement is crucial for several reasons:

1. Balance and Stability: As the lifter bends at the hips and knees, allowing the knees to move forward helps maintain an optimal center of balance. It ensures that the weight is evenly distributed and the body remains stable throughout the dip.

2. Proper Power Transfer: The forward movement of the knees positions the hips lower while keeping the torso upright. This configuration maximizes the load on the legs, allowing for a more powerful and efficient transfer of force when it comes time to drive upward for the jerk.

3. Alignment with the Toes: By ensuring that the knees track over the toes, you reduce the risk of injury and maintain proper lifting mechanics. This helps in keeping the torso in a strong and aligned position, which is critical for lifting technique.

4. Preparation for the Drive: Moving the knees forward prepares the lifter for an explosive upward drive. It positions the lifter to generate the necessary force from the legs to propel the bar overhead effectively.

Keeping these points in mind, the movement of the knees forward and down is appropriate and essential