Split Jerk Behind the Neck | Olympic Weightlifting Exercise Library

Exercise Library – Split Jerk - AKA Jerk Behind the Neck The split jerk behind the neck is a basic variation of the split jerk that can be used to overload the split jerk, teach and reinforce proper overhead position and balance, and build confidence. Stand with the heels approximately hip-width and the toes turned out, with the weight balanced slightly more toward the heels but the full foot in contact with the floor. Hold the bar on the traps behind the neck as you would for a back squat with your jerk grip. Brace the trunk and retract the shoulder blades forcefully. Dip by bending at the knees only with the trunk as vertical as possible. There will be a slight forward inclination with the bar behind the neck, but the angle should never change from the start through the dip and drive—it should remain the same all the way into the split receiving position. Maintain your balance and dip to a depth of approximately 10% of your height. Brake as quickly as possible in the bottom and drive straight back up aggressively with the legs to accelerate the barbell upward maximally. As you finish the extension of the legs, push the bar straight up with the arms to preserve as much bar speed as possible, and quickly move the feet into the split position as you punch the elbows into a secure overhead position. With the bar starting behind the neck, the trunk angle doesn’t need to change, and the bar should move straight up and the hips straight down. Secure and stabilize the bar before recovering from the split into a standing position with the bar still overhead. *Notes* The natural tendency with a jerk behind the neck is to sit the hips back and lean the chest forward in the dip; while the position of the bar does require the trunk to lean forward very slightly, it should never lean any farther forward during the lift. Lifters with poor shoulder and/or thoracic mobility may not be able to perform jerks from behind the neck—avoid it if there is any pain or discomfort and you’re unable to press smoothly into position. *Purpose* The jerk behind the neck eliminates the complication of moving the bar back and the chest forward into position as you move into the split, and allows the bar to move directly vertically, which means it’s easier to achieve the ideal overhead position and balance in the split. This makes it helpful for teaching and remediation. It also provides a stronger and more comfortable platform for the bar, making it much easier to dip and drive more powerfully. This combined with the more direct bar path is what allows most lifters to be able to jerk more from behind the neck, and this is what makes it a good confidence builder. Finally, this greater comfort in the dip and drive also means lifters are more likely to be able to drive completely, making it helpful for them to train the correct rhythm of the lift with a complete drive. *Programming* Programming of the jerk behind the neck varies based on numerous factors such as the athlete’s needs, the timing (i.e. proximity to competition), the focus of the program at that time, etc. Generally speaking, sets will be 1-3 reps at anywhere from 70-100% of best split jerk, with potential to exceed it. It can be used as the primary jerk exercise in a training session, or combined with normal jerks. It can also be used as technique primer to improve balance and overhead position for subsequent jerks in the session. *Variations* Jerks behind the neck can be done with a pause and with any of the other receiving positions—power, push or squat. Get Olympic weightlifting programming that’s been used by over 95,000 athletes around the world - Help support my free content - Also follow me here: @catalystathletics