Exercise Library
Jerk Behind The Neck From Split
AKA Jerk Behind The Neck in Split
AKA Jerk Behind The Neck in Split
The jerk behind the neck from split is simply a split jerk behind the neck that begins with the feet in the split position rather than the standard drive position.
Hold the bar behind the neck with your jerk grip, and step into your split receiving position. Make sure your weight is balanced equally between the front and back feet and brace your trunk.
Dip straight down with the legs, and drive straight back up to elevate and accelerate the bar. Push the bar off the shoulders aggressively with the arms and into a fully locked overhead position as you lift both feet and plant them back down simultaneously into the same position in which you started. Be sure not to shift your weight on your feet during the lift—receive in the same position and same equal balance you started with.
Notes
The push into the overhead position should be aggressive and quick. Be careful to not lean the chest forward as you dip or shift more weight to the front leg.
Purpose
This is a helpful exercise for strengthening the split position, and also for reinforcing the proper position and balance in the split (approximately equal between the feet), while also strengthening and reinforcing the proper overhead position for the jerk. It adds more control of the actual foot positions to an exercise like push jerk in split. Beginning from behind the neck adds some upper back strengthening, mobility work and makes achieving the correct overhead position easier; generally it will allow lifters to use more weight than the front rack variation. It can also be used as a technique primer for lifters who tend to land in an improper or imbalanced split position.
Programming
Sets of 3-5 reps with light to moderate weights can be used—anything from an empty bar to 70% of best split 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.
Hold the bar behind the neck with your jerk grip, and step into your split receiving position. Make sure your weight is balanced equally between the front and back feet and brace your trunk.
Dip straight down with the legs, and drive straight back up to elevate and accelerate the bar. Push the bar off the shoulders aggressively with the arms and into a fully locked overhead position as you lift both feet and plant them back down simultaneously into the same position in which you started. Be sure not to shift your weight on your feet during the lift—receive in the same position and same equal balance you started with.
Notes
The push into the overhead position should be aggressive and quick. Be careful to not lean the chest forward as you dip or shift more weight to the front leg.
Purpose
This is a helpful exercise for strengthening the split position, and also for reinforcing the proper position and balance in the split (approximately equal between the feet), while also strengthening and reinforcing the proper overhead position for the jerk. It adds more control of the actual foot positions to an exercise like push jerk in split. Beginning from behind the neck adds some upper back strengthening, mobility work and makes achieving the correct overhead position easier; generally it will allow lifters to use more weight than the front rack variation. It can also be used as a technique primer for lifters who tend to land in an improper or imbalanced split position.
Programming
Sets of 3-5 reps with light to moderate weights can be used—anything from an empty bar to 70% of best split 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.
