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Behind Neck Jerk

Rack Jerk

Free Weights / Total Body / Expert
  • Quads
  • Shoulders
  • Calves
  • Triceps
  • Lower Back
  • Glutes
  • Hamstrings
  • Hip Flexors
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  • Variations
  • Tips
  • Stats
  • Similar
  • Muscles
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How to do the Behind Neck Jerk - Learn Proper Behind Neck Jerk Form

  1. Step 1: Stand with a barbell across your shoulders and feet shoulder-width apart. This is the starting position.
  2. Step 2: Begin exercise by bending your knees slightly and then simultaneously exploding off the ground and splitting your legs apart, while pushing the barbell above your head.
  3. Step 3: With the weight overhead bring your feet back to shoulder-width apart. Drop the weight to the ground or return to resting on your shoulders for the next rep. This completes one rep.

Behind Neck Jerk Variations and Behind Neck Jerk Alternatives

  1. Variation 1: Perform with the barbell in front of your neck.
  2. Variation 2: Perform a Squat Jerk.

Behind Neck Jerk Tips

  1. Tip 1: Be sure to explode off the ground and split your legs apart so that your leading foot is flat on the ground and trailing is on the toes.
  2. Tip 2: Be sure to split your legs far enough so that your leading knee does not go past your toes.
  3. Tip 3: Be sure you are thoroughly warmed up before attempting this exercise.

Behind Neck Jerk Records and Behind Neck Jerk Statistics from Site Users

Behind Neck Jerk - Similar Exercises

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Behind Neck Jerk Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Shoulders blue Calves blue Triceps blue Lowerback blue Glutes blue Hamstrings blue Hipflexors blue Quads orange

Behind Neck Jerk Equipment


Behind Neck Jerk Training Details

The behind neck jerk is a free weights and total body exercise that primarily targets the quads and to a lesser degree also targets the shoulders, calves, triceps, lower back, glutes, hamstrings, and hip flexors.

The only behind neck jerk equipment that you really need is the following: barbell. There are however many different behind neck jerk variations that you can try out that may require different types of behind neck jerk equipment or maye even require no equipment at all.

Learning proper behind neck jerk form is easy with the step by step behind neck jerk instructions, behind neck jerk tips, and the instructional behind neck jerk technique video on this page. The behind neck jerk is a push exercise for those with a expert level of physical fitness and exercise experience. Watch the behind neck jerk video, learn how to do the behind neck jerk, and then be sure and browse through the behind neck jerk workouts on our workout plans page!

Behind Neck Jerk Sports

Behind Neck Jerk Force Type: Push
Behind Neck Jerk Mechanics Type: Compound
Behind Neck Jerk Other Names: Jerk from behind the neck, jerk from behind neck, Behind the Neck Jerk, push jerk from behind the head, behind the head push jerk, Rack Jerks

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