Strength Training · Olympic Weightlifting
Behind-the-Neck Jerk
The behind-the-neck jerk uses a quick leg drive to lift a bar from your upper back to overhead. It trains explosive leg power and overhead stability; the version below uses a split catch.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Position yourself under the supported bar with it across your upper traps, using a grip slightly wider than shoulder width.
- Lift the bar clear of the supports by straightening your legs.
- Stand in the clear lifting area with your feet hip-width apart.
- Dip a few inches by bending your knees with your torso upright.
- Drive the bar upward by forcefully extending your legs.
- Drop into a split stance under the bar, catching it overhead with straight elbows.
- Recover to a hip-width stance with small steps, moving your front foot back first.
- Return the stable bar to the jerk blocks in front of you.
Form cues
- Brace before you dip.
- Keep pressure through your whole foot.
- Push up hard into the bar.
Common mistakes
- Dipping too deepUse a short, controlled dip that lets you reverse direction quickly.
- Pressing before the leg driveLet your legs launch the bar before your arms finish the overhead catch.
- Landing on a tightropeKeep your feet separated sideways in the split rather than landing on one narrow line.
- Arching under the catchKeep your ribs over your pelvis rather than leaning backward to reach overhead.
Safety
A missed catch can drop the bar onto your head or body. Excessive load or forcing the behind-the-neck position can strain your shoulders, while lowering onto your neck can cause impact injury.
- Learn the movement with qualified in-person instruction and a light training bar before adding weight.
- Secure the plates with collars and set stable jerk blocks to an appropriate receiving height.
- Keep the drop area clear and practice moving away from a missed bar before attempting working loads.
- Do not lower a heavy bar back onto your upper traps; use the blocks to reset.
If you have shoulder or neck pain, or cannot reach overhead without discomfort, choose a pain-free alternative and seek guidance from a physiotherapist before loading this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Bumper Plate
- Jerk Blocks
- Knee Sleeves (optional)
- Lifting Belt (optional)
- Olympic Weightlifting Barbell
- Weightlifting Platform
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3–5
- Target
- 1–3 reps
- Rest
- 3 min
Use a load that keeps each repetition fast and technically consistent, rather than testing your maximum.