Press Behind Neck

Overview

The Press Behind Neck is an exercise for developing the lockout and basic overhead strength in the Jerk. A variation called the ‘Wide Grip Press Behind Neck’ is similar used for the Snatch.

For Olympic Weightlifters, performing to an intensity that makes it difficult to extend the arms and lockout the elbows is not beneficial. Instead, athletes should avoid maximal intensity and focus on effort to push the bar as high as possible and maintain the lockout for 2- 3 seconds. In Figure 1, you can see the effect on the bar height when the shoulders are raised closer to the ears an in position B.

Coaching Points

1. Restrict training intensity to ensure smooth arm extension and good elbow lockout. Avoid struggling with reps.
2. If you have difficulty raising the bar from the shoulders due to injury issues, do not proceed.
3. Focus on pushing the bar high so the shoulders rise as close as possible to your ears.
4. Keep head still. Avoid pushing head forwards and straining your neck.
5. Hold the bar over the crown of the head for a count of 3 before lowering to your shoulders.