Exercise Library

Push Jerk Behind The Neck In Split



AKA Split push jerk behind the neck, push press behind the neck in split, split push press behind the neck
 
The push jerk behind the neck in split is a variation of the push jerk in split performed in the split position.
 
 
Execution
 
Secure the bar behind your neck like you would for a back squat with the feet in your jerk split receiving position and at a normal split depth. Make sure your weight is balanced equally between the front and back feet and stabilize the trunk with air pressure and strong muscular tension. Dip straight down with the legs, and drive straight back up to elevate and accelerate the bar. Push the bar off the back aggressively with the arms and into a fully locked overhead position behind the neck as you would in the jerkas you sink back down into the normal split depth in which you started. Be sure not to shift your weight on your feet during the lift—maintain the equal balance between the feet.
 
 
Notes
 
The push into the overhead position should be aggressive and quick. Try to lock the elbows at the same time you return to the starting split depth. It will help to keep the dip relatively slow and the drive not very hard so the focus can be speed back under the bar.
 
 
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 (approximately equal between the feet), while also strengthening and reinforcing the proper overhead position for the jerk. 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 moderate weights can be used. 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. If used as a technique primer, light weights should be used for 3-5 reps.
 
 
Variations
 
The push jerk behind the neck in split can be performed from the front.






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