Barbell Behind the Neck Split Jerk

How to perform it

Step-by-step instructions

1. 01With adequate shoulder mobility, rest the bar across your upper traps and stand with your feet beneath your hips.
2. 02Brace your trunk and dip vertically a few inches while keeping your torso upright and your whole feet planted.
3. 03Drive forcefully through your legs, then split your feet front and back as you lock the bar overhead.
4. 04Stabilize with the front foot flat, the rear knee soft, and the bar balanced over your midline.
5. 05Recover by stepping the front foot partway back and then the rear foot forward; stabilize before lowering the bar to a rack or your traps.