Exercise Library

Concentric Power Jerk Behind The Neck



AKA Bottom-up power jerk behind the neck, block power jerk behind the neck
 
The concentric power jerk behind the neck is a jerk variation that begins with the bar resting on blocks and removes the dip portion of the lift.
 
 
Execution
 
Set a bar on jerk blocks that places it at the height it would be in the bottom of your normal jerk dip. Position yourself in the jerk dip position under the bar with the bar on the traps and with only enough pressure against the bar to ensure you’re in position and balanced.
 
Once you’ve set this position and the bar and your body are still, drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into the squat stance, punching the arms into a locked-out overhead position. Secure and stabilize the bar overhead before recovering from the split into a standing position with the bar still overhead.
 
 
Notes
 
Avoid rocking into position or creating excessive tension against the bar prior to initiating the lift, as this reduces the effect—the point is to begin the lift from a dead stop with the bar supported entirely by the blocks. With the bar behind the neck, there will be more of a tendency to position yourself with the hips back and trunk inclined forward—bring the hips in under the bar to mimic a normal jerk dip position as much as possible.
 
 
Purpose
 
The concentric power jerk behind the neck forces maximal rate of force development to improve the power of the jerk drive by eliminating any elastic contribution of the barbell or legs, and even any additional pre-tension that would be available in a pause jerk. Because it eliminates these things, it can also be used to train and reinforce a complete upward drive prior to the push under the bar. It can also be used as a jerk alternative when injury or pain the knees or elsewhere prevents the lifter from performing the dip phase of the jerk. Beginning with the bar behind the neck provides a direct bar path and so simplifies the lift, and can also help strengthen and reinforce the proper overhead position. Lifters often also find it easier to drive completely with the bar behind the neck. The power receiving position simplifies the lift, but also requires the lifter create more height on the bar and be more precise with balance and bar positioning overhead.
 
 
Programming
 
Sets of 1-3 reps are suggested with weights at 50% of more of the lifter’s maximum jerk. This lift can be used as a warm-up for jerks to encourage a more aggressive and complete drive, in addition to jerks, or as a substitute for jerks when training the specific elements it emphasizes is needed.     
 
 
See Also
 
Concentric power jerk
Concentric jerk behind the neck
Concentric jerk
Jerk




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