Press Behind The Neck In Split
AKA Split press behind the neck, split position press behind the neck
The press behind the neck in split is a variation of the press in split performed from behind the neck.
Secure the bar behind your neck as you would for a back squat with a jerk-width grip, the feet in your jerk split receiving position and at a normal split depth. Make sure your weight is balanced equally between the front and back feet and stabilize the trunk with air pressure and strong muscular tension. Drive the bar up aggressively with the arms and directly vertically into a fully locked overhead position as you would in the jerk. Be sure not to shift your weight on your feet during the press—maintain the equal balance between the feet.
If an athlete can’t press from behind the neck comfortably with proper thoracic spine position and arm movement, this exercise shouldn’t be used until mobility is improved. When performing multiple rep sets of the press, reps after the first can be touch-and-go as long as they remain full range of motion (bar contacts the traps at the start of each rep).
Because the bar and the trunk begin in the same place and orientation respectively that they should be in when the bar is overhead, the bar path should be perfectly vertical and the trunk should remain in the same orientation (inclined forward very slightly).
The press behind the neck in split can be used as an upper body strength exercise that improves the position, balance and strength of the split simultaneously just like the press in split, but can be more appropriate for lifters who don’t have a consistently correct overhead position and will place more emphasis on upper back strength and mobility more than the press from the front. It can also be used as a technique primer for lifters who tend to land in an improper or imbalanced split position.
Sets of 3-5 reps can be used generally and can be performed with weights nearly as heavy as can be handled in the press. If used as a technique primer, light weights should be used.
The press in split can be performed from the front.