Behind-the-Neck Jerk
Quick Information
Category
Power
Difficulty
Advanced
Equipment
Barbell, Bumper Plates
Primary muscle group
Quadriceps, Deltoids
Secondary muscle groups
Gluteus Maximus, Triceps Brachii, Trapezius
Movement pattern
Vertical Drive from Back Rack
Training goal
Power
Sport
Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball
Overview
Purpose. Train a perfectly vertical dip and drive and a stable overhead lockout.
How it fits the system. An advanced-level vertical drive from back rack entry in the Power section, programmed to develop power. Related work in the library: Dumbbell Clean and Jerk and Tall Snatch.
Primary muscles
Quadriceps, Deltoids
Secondary muscles
Gluteus Maximus, Triceps Brachii, Trapezius
Movement pattern
Vertical Drive from Back Rack
Equipment
Barbell, Bumper Plates
Difficulty
Advanced
How to Perform
- Set the bar on the traps with a jerk-width grip.
- Dip vertically with an upright torso.
- Drive the bar straight up and split or push under.
- Lock out with the bar over the mid-foot and recover.
Coaching Cues
- "Straight up, straight down."
- "Head stays still."
- "Lock before you land."
Common Mistakes
- Excessive forward lean in the dip.
- Letting the bar travel around the head.
Progressions & Regressions
Progressions
Add load or move to the front-rack split jerk.
Regressions
Behind-the-neck push press.
When to Use It
When to use
Technical correction and overhead power on jerk days.
When not to use
Shoulder impingement or limited external rotation.
Programming
2–3 reps, 4 sets, 60–80%, 2 minutes rest.
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