BARBELL BEHIND THE NECK JERK
 

Equipment & Set Up

• Rack
• Barbell (BB)
• Rack hooks at chest height

Primary Muscles Involved

• Biceps femoris
• Gluteus maximus
• Rectus femoris
• Trapezius
• Gastrocnemius
• Deltoids

Starting Position

• Assume a slightly wider than shoulder width grip, the bar will rest on the shoulders, behind head. Elbows down, chest up. Hands close but comfortable.
• Set your core-brace the abdominals, retract scapula, and inhale.
• Feet are hip width. Toes straight ahead.
• For safety, perform this movement with two spotters, one positioned at each end of the bar

Movement Execution

• Dip
• Quickly flex the hip, knee and ankle keeping hips directly underneath the BB. Chest is upright.
•  Drive
• Drive through middle of foot, explosively pushing the hips vertically. Extending at the hip, knee and ankle, exhaling during extension.
• Drop
• As BB travels vertically, quickly drop directly under the bar.
• Overhead Catch Position
• Catch the BB over COG with arms fully extended. Flexed at the hip, knee and ankle. Feet shoulder width and head neutral.
• With BB stable overhead, athlete extends knees and returns the feet to hip width.
• In a controlled manner, athlete brings BB to the shoulders.
• Spotters
• When BB is stable over head, spotters guide BB safely back to the shoulders.

Safety & Spotting Techniques

• Lifting area clearly marked, free of equipment and tripping hazards.
• In the case of a failed attempt, return the bar to the platform and step opposite the barbell.
  

Common Errors & Corrections

• Not catching the bar over COG
• Emphasize getting the head through the BB and over COG.

Progressions and Variations

• Variations: Front Jerk, Split Jerk.