In grappling-based martial arts such as Brazilian Jiu-Jitsu and Submission Grappling, your neck quietly takes on the role of a reliable ally. It’s crucial for executing maneuvers like the "bridge and roll" and serves as your primary safeguard against chokeholds. Strengthening your neck doesn’t just shield you during grappling—it enhances your overall performance on the mat.
Recognizing the Value of Neck Strength in Grappling
Let’s delve into why fortifying your neck is essential in grappling sports, how it offers you protection, and which exercises fortify your neck to withstand everything from collar ties to rear-naked chokes.
When engaging in grappling, your neck undergoes continuous strain, making its strength a critical factor in your mat performance. Here are several reasons why a strong neck is paramount in grappling arts:
- Boosts Defense Against Chokes
First, let’s clarify that a robust neck won’t render you choke-proof. However, it buys you those crucial extra seconds to maneuver out. The muscle resistance around your neck complicates the locking in of chokeholds.
- Maintaining Posture
In grappling martial arts, maintaining posture is vital. When positioned in the bottom guard, you need to disrupt your opponent’s posture to secure submissions like triangle chokes. A strong neck makes it tougher for adversaries to collapse your posture, providing protection against numerous popular submissions in grappling arts. Additionally, it aids in maintaining an upright posture for landing strikes from top positions in mixed martial arts (MMA).
- Enhances Durability
Grappling can be taxing on the body, with the neck taking much of the brunt. Building neck muscle strength shields you from the impacts stemming from takedowns, scrambles, and neck cranks.
Getting to Know the Muscles in Your Neck
Your neck isn’t composed of just one muscle; it’s a network comprising:
- Sternocleidomastoids: Running along the sides of your neck, they enable rotation and flexion.
- Trapezius: A prominent muscle covering the back, essential for stabilizing during grappling.
- Deep Cervical Flexors: These smaller frontal neck muscles manage head movements and posture support.
To forge a resilient neck that’s tough against chokes, targeting all three areas is essential.
Ideal Exercises for Neck Strength
- Neck Bridges
A staple in grappler routines, neck bridges strengthen the entire neck, focusing particularly on the back muscles.
How to Perform:
- Lie flat with your back and feet on the ground.
- Push your feet down, lifting your hips and transferring the weight to your head and neck; keep hands by your waist.
- Hold briefly, then lower your body back to the start to complete a rep.
Pro Tip: Focus on controlled movements rather than rushing through reps to avoid overextension. Begin with three sets at your limit, gradually increasing as strength builds.
- Resistance Band Neck Flexion
This targets the muscles at the front of your neck using a resistance band and a secure anchor point.
Steps:
- Securely attach the band.
- Wrap it around your head, stepping back to create tension.
- Nod forward and return to start for one rep.
Pro Tip: Initiate using a lighter band’s resistance, gradually escalating once you surpass 15 reps.
- Side Neck Raises
These enhance the sternocleidomastoids’ strength, crucial for handling cranks and lateral forces.
To Perform:
- Lie on your side, head overhanging a bench.
- Lift your head towards your shoulders, then lower it, completing 12–15 reps before switching sides.
- Maintain smooth, controlled movements and begin with body weight, adding resistance like a dumbbell over time.
Advanced Neck Training Techniques
Once proficient with basic exercises, progress to these advanced routines:
- Weighted Neck Harness
Utilizing a weighted harness allows progressive overload for your neck muscles, enhancing strength and bulk. It’s a worthy investment for dedicated grapplers.
Pro Tip: Start with lighter weights, incrementally increasing as muscle strength develops.
- Partner Drills
Execute partner drills commonly used in grappling to bolster neck strength. For example, challenge your training partner to lower your posture while maintaining an upright torso.
Pro Tip: Effective communication ensures partners apply optimal resistance levels.
- Neck Mobility Exercises
Through activities like Yoga, poses such as the cat-cow stretch and neck rolls improve neck flexibility and alleviate stiffness, making them excellent for cooldown routines.
The Payoff of Neck Strength
Building a strong neck is not solely about withstanding chokes—it’s about excelling across all grappling dimensions. A robust neck enhances stability, makes you tougher to control, and gives you a better chance to resist submissions.
Test Your Neck Strength
Developing neck strength takes time, but with diligent effort, you’ll notice significant improvements on the mat. Introduce the discussed exercises to see how fortified you become as a grappler, strengthening your neck muscles in the process.
You may also enjoy: Exploring six effective Gi chokes from the technical mount.
