Neck training continues to be an increasingly important form of training in my routine as well as that of my clients, because of the many benefits that it brings. In a previous video, I gave a thorough introduction to neck training on my YouTube channel, and in this article I am going to explain some much more advanced concepts and techniques for those that wish to take their neck training to the next level.
More than Just Nodding
Most untrained people associate neck training with the same movements as nodding which involves neck flexion and extension in the coronal or frontal plane, and lateral flexion and extension in the sagittal plane. I would consider this however a beginners level of understanding. Instead, the neck has the ability to rotate from left to right, contract isometrically, and rotate in do much more complicated movements such as tucking in, circles and figure 8s which opens a plethora of unexplored movements to the uninitiated.
If you have not started neck training yet, I highly recommend starting with basic flexion and extension exercises in the frontal and sagittal plane as I described in my first video on neck training and training using manual resistance and progressing to cables over the first few months.
For those that have trained their necks for at least 3-6 months and would like to strengthen their neck further, I would recommend beginning to introduce more variety in their neck training as I am about to demonstrate. The 2 other forms of training that can be used and can be considered intermediate are isometric holds and neck rotation.
For the sake of simplicity, let’s start with isometric holds, as I believe this is one of the most misunderstood concepts in neck training. Many people jump straight into isometrics, by doing the most difficult versions of isometric training, and end up cranking their own necks and stopping isometric training all together. Instead, like everything, progression is the key.
Going straight into wrestlers bridge is a recipe for disaster, and instead, I recommend starting isometric neck training by applying manual pressure with your hands. Starting with 2-3 sets for 10-30 sec a couple of times a week is sufficient.
Progressing into partial bridges on the wall is next, where isometric timed holds can be controlled. Starting with 2-3 sets for 10-30 sec a couple of times a week is sufficient.
Progressing further in isometric neck holds would involve performing assisted bridges on a bench until you can eventually perform unassisted neck bridges on the bench, and even then, further progression can be made. Again, holding for sets of 10-30 sec is recommended.
Now let’s look at neck rotations, and I place these 4th on purpose, because if you haven’t done these, these can be rather challenging. Once again, I recommend starting neck rotating training by applying manual pressure with your hands. Starting with 2-3 sets for 10-30 reps a couple of times a week is sufficient.
Progressing into plate loaded neck rotations lying on a bench would be next, performing 2-3 sets for 10-30 reps a couple of times a week is enough, and this progression could be followed with bands or cables, after which implements like the Iron Neck could be used. I personally use my Bells of Steel cable tower as I snapped my resistance bands over winter as it got so freezing cold this winter that the bands broke. So now I use progressive resistance using the BOS cable tower in my neck training, and combined with the NeckFlex, I get a great neck work out.
Now, there are many more rather advanced methods of neck training, specifically those that involve compression training, which I highly advise against. Even as a martial artist, when I used to practice BJJ, we did wrestlers bridges of all sorts, and although I have practiced this form of training, I can’t get away with wrestlers bridges in my now older age of 46, so I would practice caution against these movements or not do them all together.
Having talked about the advanced form’s of neck training, I would like to end this article by just reiterating on the benefits of neck training in that it is very protective against head trauma so quite useful for sports people. Another benefit is that it can help with posture, and many of my clients have benefitted from neck training, and I have even helped clients who had structural issues in the cervical spine of the neck resolve chronic issues through careful neck training, to the point where they are now pain free. For those interested, my online coaching program is available through my website.
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