The “Behind the Neck Split Jerk” is a great learning tool for those learning the split jerk. This auxiliary exercise is beneficial for many reason like:
- Developoing a straight dip/drive
- Correcting the overhead bar positioning
- Foot work efficiency- the lifter no longer has to worry about the bar traveling around the head.
- Better hip drive- for some.
- Rack positioning- the lifter doesn’t have to worry about the rack positioning any more- which I find many new lifters have an initial problem with, as they try to hold it like an overhead press.
How to
You’ll typically take it off the rack but before you un-rack make sure to have your grip in the correct position. From there walk it out, but be sure that there is nothing behind you and you leave yourself enough room AWAY from the rack to drop it forward. Once you have enough space, crush the weight!
Advice
I’d start light first, to learn how to receive the bar on your back and also work on positioning for the dip. For some weightlifters, they’ll find that the bar FLYS off their back as they now relying more on the hip drive. The tendency, for some lifters is to drive with the shoulders too early (when its in the front rack position) having the bar loaded on the back help alleviate this.
Stay strong,
Team Fusion Weightlifting