Resilience starts here.
Most people don’t think about neck training until it’s too late. For athletes who grapple, get tackled, or even just load a barbell on their back, a weak neck is a liability. It’s not glamorous training, but it might be the single biggest insurance policy you can build into your body.
"The art of living is more like wrestling than dancing."
BREAKDOWN
Whats the point?
A strong neck is one of the most underrated assets an athlete can have. For grapplers, it’s the difference between controlling positions and constantly getting folded. For contact athletes, it helps absorb impact and lowers the risk of concussions and whiplash. Even lifters benefit, since a sturdy neck stabilizes the spine and improves how you handle heavy loads. Think of it as building armor around one of the most vulnerable areas of the body. It’s not about vanity; it’s about performance, protection, and longevity.
Injury prevention: concussions, whiplash, cervical tweaks.
Performance: strong neck = stronger base, better control in grappling.
Longevity: keeps shoulders and spine healthier long term.
Most people assume shrugs are “neck training.” Honestly, shrugs mainly hit your traps, not the deep neck muscles that actually matter for performance and protection. Real neck strength goes beyond looking jacked; it involves flexion, extension, lateral flexion, rotation, and most importantly, isometric control. That doesn’t mean the training has to be complex or overly time-consuming. It just means you need a balanced approach that hits all the functions of the neck and reinforces the stability you’ll rely on in sport and under the bar.
Direct Work: Neck harness lifts, 4-way manual resistance, banded extensions.
Indirect Work: Carries, heavy rows, bridging progressions.
Sport-Specific: Grapplers can integrate partner-resisted drills, wrestlers benefit from controlled bridging.
Implementation:
2–3 short sessions a week, 5–10 minutes at the end of training.
Start light, build tolerance.
Emphasize controlled movement and isometrics before heavy loading.
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COACH’S INSIGHT
Think of training your neck like you do your core. Whether you’re shooting a double leg, posting your head in guard, or grinding through a heavy squat, a strong neck changes the outcome.
Put the same intent behind neck training as you do for your squat or deadlift. It’ll pay off in performance, resilience, and career length.
