Split Jerk
Behind the neck
Behind the neck
Split Jerk behind the neck — is a Jerk variation that involves lifting a barbell from the upper back as in a back squat to the overhead position with a split leg stance. In this exercise, the athlete has an advantage over the regular Split Jerk due to less involvement of the mid-spine and an overall more powerful position with better hip-knee load distribution. Also, this is a difficult position for the arm, so this will decrease arm involvement. By practicing this variation, lifters can refine a better split, build strength, lower and upper body stability, and reinforce proper leg drive.
performing
Stand with feet hip-width apart, toes pointing slightly outward. Barbell should be positioned on upper trapecius with overhand grip, fist wider than shoulders. Keep your back straight, chest up, and elbows pointing down.
Begin the lift by dipping your legs, keeping your back straight and your shoulder blades retracted. As the bar reaches its lowest point, explosively extend your hips and knees generating upward momentum.
Once your hips and knees are fully extended, shrug your trapezius and get up on toes. Push the barbell upward with arms when the bar lift off the back.
While the barbell reaches its highest point, slide one foot forward and the other backward and catch the bar overhead with locked elbows. Your front shin should be perpendicular to the floor and the knee of the rear leg should be slightly bent. The bar should be directly overhead, weight should be evenly distributed between your legs, and your chest should be up.
Stand up from split and extend hips and knees fully while stabilizing barbell. Control the descent of the barbell back to starting position.
The Split Jerk BTN is a full-body exercise that engages multiple muscle groups.
- During the initial dip, the glutes and quadriceps are activated, providing the force to lift the weight off the back.
- As the lift continues into explosive hip extension, the glutes team up with other powerful muscles to generate the force needed for full extension.
- During the drive, the calf muscles play a crucial role in plantarflexing the foot, and the upper trapezius muscles lift the shoulder blades, while the triceps and deltoids help lift the bar.
- Afterwards, the glutes and quads become the main muscles that drive the transition into a split. Rising also requires the use of adductors.
- The erector spinae, abdominals and other core muscles that support the spine are responsible for the safety and stability of the lift.
- The stabilizers are also the calves, lats, and hamstrings. The rotator cuff, serratus anterior and rhomboid muscles stabilize the shoulder and scapula.
Muscles working
Programming
Programming Jerk variations can vary depending on an individual's goals, experience level, and overall training plan. For beginners, it’s crucial to focus on learning proper technique and gradually increasing the weight. More advanced lifters may incorporate specific Jerk variations into Olympic weightlifting routines and vary the intensity and volume over time.
The Split Jerk behind the neck reps programming vary from 1 to 5. This variation was desined to improve split and overhead position, but its pattern is able to make worse your regular Split Jerk dip. Do this exercise 1−2 times per month, no more. The Split Jerk BTN is usually performed with 60 − 95% of the best Clean and Jerk. Sets can vary from 1−3 with a heavy weight to 5 for light technique work.
It is a speed remining exercise and is usually performed before Pull or Squat, but after a Clean or Snatch. This can also be used as a light weight finisher for technique work.
Variations
Different variations of the Split Jerk used to train specific aspects:
Paused Power Jerk. Perform the lift with a pause in the lowest point of dip, focusing on the leg driving, positioning and timing.
Jerk in Split. Perform the lift standing in split, emphasizing precise bar control and foot stability.