Exercise Library
Push Jerk Behind The Neck In Split
The push jerk behind the neck in split helps strengthen and improve comfort and balance in the proper split position for the jerk.
Place the bar behind your neck with your jerk grip and step in your split receiving position. Make sure your weight is balanced equally between the front and back foot and brace the trunk.
Dip straight down with the legs, and drive straight back up to elevate and accelerate the bar, keeping both feet connected to the floor. Push the bar off the back aggressively with the arms and into a fully locked overhead position as you sink back down into the normal split depth in which you started.
Be sure to maintain the equal balance between the feet.
Purpose
The push jerk behind the neck in split is a helpful exercise for strengthening the split position, and also for reinforcing the proper position and balance in the split, while also strengthening and reinforcing the proper overhead position for the jerk.
Programming
Sets of 3-5 reps with light to moderate weights can be used—from an empty bar to as much as 60-70% of jerk. Some lifters will be able to move a lot of weight in this exercise, but never exceed what can be done properly, particularly with regard to balance, as it will defeat the purpose and simply reinforce the problems it’s supposed to be correcting.
Place the bar behind your neck with your jerk grip and step in your split receiving position. Make sure your weight is balanced equally between the front and back foot and brace the trunk.
Dip straight down with the legs, and drive straight back up to elevate and accelerate the bar, keeping both feet connected to the floor. Push the bar off the back aggressively with the arms and into a fully locked overhead position as you sink back down into the normal split depth in which you started.
Be sure to maintain the equal balance between the feet.
Purpose
The push jerk behind the neck in split is a helpful exercise for strengthening the split position, and also for reinforcing the proper position and balance in the split, while also strengthening and reinforcing the proper overhead position for the jerk.
Programming
Sets of 3-5 reps with light to moderate weights can be used—from an empty bar to as much as 60-70% of jerk. Some lifters will be able to move a lot of weight in this exercise, but never exceed what can be done properly, particularly with regard to balance, as it will defeat the purpose and simply reinforce the problems it’s supposed to be correcting.
