Exercise Library
Tall Split Jerk Behind The Neck
The tall split jerk behind the neck is the isolated movement of the body down under the bar into the split receiving position that trains aggression, timing, precision and balance. Starting the bar behind the neck simplifies the movement into the overhead position, and more easily reinforces the proper overhead position and balance.
There are a few variations of tall jerk—it can be done from flat feet or on the toes, and with the bar starting on the back or pressed partially up. Like the tall snatch and clean, I prefer flat-footed to allow optimal balance and focus on more important aspects of the motion than simply not falling over before you start.
With the bar behind the neck like a back squat with your jerk grip, and your feet in your jerk drive stance, brace the trunk and ensure even balance over the whole foot.
Without any upward drive with the legs, aggressively lift and move your feet into your jerk split stance while you push the bar up with the arms to lock it forcefully overhead.
Stabilize and ensure equal balance between the feet and the correct overhead position before recovering to standing again with the bar overhead.
For the partial-press variation, press the bar to around the top of the head and pause. From this starting position, complete the exercise as you would otherwise.
Notes
With the bar starting behind the neck, the trunk is already inclined slightly forward as it should be in the overhead position, and the bar needs to travel directly up, so no change in trunk angle or horizontal bar motion should occur.
Purpose
The tall jerk is a technique exercise that helps with aggressiveness, timing and accuracy in the jerk. Starting the bar behind the neck simplifies the movement into the overhead position, and more easily reinforces the proper overhead position and balance.
Programming
Sets of 3-5 reps are suggested. The tall jerk behind the neck can be used as a technique primer before jerks to train the timing and aggressiveness of the movement under the bar, the speed, timing and accuracy of the footwork, and the correct overhead position and balance.
Variations
The tall jerk behind the neck can also be performed as a power jerk, push jerk or squat jerk.
There are a few variations of tall jerk—it can be done from flat feet or on the toes, and with the bar starting on the back or pressed partially up. Like the tall snatch and clean, I prefer flat-footed to allow optimal balance and focus on more important aspects of the motion than simply not falling over before you start.
With the bar behind the neck like a back squat with your jerk grip, and your feet in your jerk drive stance, brace the trunk and ensure even balance over the whole foot.
Without any upward drive with the legs, aggressively lift and move your feet into your jerk split stance while you push the bar up with the arms to lock it forcefully overhead.
Stabilize and ensure equal balance between the feet and the correct overhead position before recovering to standing again with the bar overhead.
For the partial-press variation, press the bar to around the top of the head and pause. From this starting position, complete the exercise as you would otherwise.
Notes
With the bar starting behind the neck, the trunk is already inclined slightly forward as it should be in the overhead position, and the bar needs to travel directly up, so no change in trunk angle or horizontal bar motion should occur.
Purpose
The tall jerk is a technique exercise that helps with aggressiveness, timing and accuracy in the jerk. Starting the bar behind the neck simplifies the movement into the overhead position, and more easily reinforces the proper overhead position and balance.
Programming
Sets of 3-5 reps are suggested. The tall jerk behind the neck can be used as a technique primer before jerks to train the timing and aggressiveness of the movement under the bar, the speed, timing and accuracy of the footwork, and the correct overhead position and balance.
Variations
The tall jerk behind the neck can also be performed as a power jerk, push jerk or squat jerk.
