Aesthetics, health, longevity, protection in physical combat. Just a few reasons to supplement your physical training with neck flexion work. Beyond just the health of the neck alone, the brain is a very significant reason to train neck. For every pound of neck strength added your chance of concussion is reduced by 5%. Many sports medicine programs across the country are taking notice that neck strength is a great predictor of rates of head injuries in the athletic setting. Tactical setting is no different. You can have a traumatic brain injury (TBI) with or without a concussion, but you cannot have a concussion without a TBI. Manual neck training (neck training where a partner uses their hands to resist your head) is one of the best indicators I have ever seen when assessing a lifters probability of having a concussion as well as predicting their recovery time.
Many train the neck in extension but flexion is a very foreign concept to most. Do not worry here are 6 easy progressions/editions to add to your training.
Headnods
Band resisted neck flexion
Plate resisted neck flexion
Neck flexion on machine
Isometric bodyweight rack lean neck bridge
Kettlebell isometric bodyweight rack lean neck bridge
Headnods
These are the lowest intensity of the 6. I prescribe these as the first introduction to neck flexion training to get used to the movement lying supine on a bench, can be done on a bed as well if needed while on tdy or just damn bored in the barracks. These are actually probably my favorite of the six when it comes to putting size on the neck. I have gained a great deal of strength in the neck from many variations, but nothing has added satisfactory size to the neck quite like headnods. Start with basic volume such as 2-4 sets of 8-12 reps, aim towards ultra-high reps as you progress. I have programmed these for as much as sets of 100. I find the best size gains to come from slow tempo sets of 2 sets of 40-60 reps.
Band resisted neck flexion
This variation is listed second on the neck tier ranking for the ability to gauge tension on your own. By adding the band, you can provide highest band tension at the peak contraction in the neck as you bring your chin to your chest, and deload the band tension on the neck as you bring your head neutral. This is much safer on the neck because there is no weight where the neck is most vulnerable in the movement. I like these standing best as you can move your feet throughout the set to add tension as well as relieve tension. I find this movement yields results best at 2-3 sets of 20-40 reps.
Plate resisted neck flexion
This is the most advanced of the bunch when training for strength. I advise you master the headnods and band flexion for a good amount before you add these to your training. This old school favorite is a go to for some of the best linebackers in NFL history and also a longtime staple for fighters. Simply lie on a bench, place a plate on your forehead (preferably with a beanie or towel), and use a neutral grip to guide the weight with your hands as your neck performs flexion brining your chin to your chest against the plate. With light weight, I prescribe ultra-high reps on these 2-4 sets of 20-40 reps. With a heavier load, not often but there are times, traditional sets and reps of 2-4 sets of 6-12 reps suffice.
Neck flexion on machine
The most ideal of any exercises in the neck flexion progression. Also, the best way to see if you are training at a poodle dick palace or a safe haven for the strong! If you stumble upon a training facility that has a neck machine cherish it for it is sacred. Machine work is the safest manor to train for size as you don’t have to worry about any stability issues with the machine guiding for you. Regarding neck, I find it the simplest way to overload. All volumes apply when it comes to the neck machine. For our operators, our favorite volume range is 2-3 sets of 15-30 reps on the machine.
Isometric bodyweight rack lean neck bridge
Now this old school favorite is a damn good way to get the neck strong and strong fast. Neck bridges are a favorite for wrestlers and fighters of all practices. But that is by far not the best way to strengthen a neck due to mobility issues and risk versus reward. By doing it standing against a rack or bosu ball (only damned reason to own a bosu ball) you can control the tension with your feet making sure the movement is performed in a safe manner. Start with 3 sets of 20 seconds, add 10 seconds a week and eventually work your way up to sets of 60 seconds for elite results.
Kettlebell isometric bodyweight rack lean neck bridge
Once you have mastered the bodyweight standing bridge start to add weight in hand as you lean. Just like before start with 3 sets of 20 seconds and eventually challenge yourself with minute long sets.
https://youtu.be/CI4XFKxnsuk
- In Strength
JB
