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The Head and Neck Training Thread
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LeBeau Offline
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The Head and Neck Training Thread
After a couple of requests, here's some info on head/neck training which is far from exhaustive, so feel free to comment with more exercises, links, etc.

I also mainly focus on bodyweight stuff, I've never used a harness though I've seen boxers and others do that, so whoever is knowledgeable there post up below.

First, most people don't train their neck, so the theme here is to start slow and:






One thing you can do to start off is just lean back with your head against a wall as if you were doing a neck bridge, similar positioning to the rotations here against the wall. Then you can start the low bridge slide on the floor to get some movement and resistance while still having support with your hands, no need to actually do the real low bridge rotations unless you're interested. Here's the full workout with descriptions of the above exercises, and I posted the main video below:

http://idoportal.blogspot.ca/2009/07/flo...ber-1.html






You can also work on headstands, scroll down on this workout till you hit the "Gatherings" section. I would recommend just the beginner and intermediate ones, unless you already have a decent handstand for the advanced. Here's the full workout with descriptions of the above exercises, and I posted the main video below:

http://idoportal.blogspot.ca/2009/07/flo..._4249.html






Advanced Head Bridge Routine:






More advanced neck training exercises, you can also check their Youtube channel for the beginner variations:



08-08-2014 11:43 PM
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LeBeau Offline
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RE: The Head and Neck Training Thread
As mentioned above, except for some specialty disciplines (i.e. wrestling, capoeira, shaolin kung fu, etc.) you don't see much neck training in the general public, so here's some inspiration I've come across from different fields:


Equilibre master Claude Victoria at 74 years old. For more info on this incredible man, see the links in my Ido Portal datasheet: http://www.rooshvforum.com/thread-38372.html

http://www.youtube.com/watch?v=jYwfvF3e1os (Can't embed due to limit of 5 embedded videos per post)


Strength conditioning in Greco-Roman wrestling (skip to 2:30)





Headspin exhibition battle between some Bboys that ends up getting ridiculous with different variations and objects:





Shaolin Monks doing headstands, head flips, and circular rotating head bridges, skip to 1:15:





Shaolin Monks doing "Iron Neck" training, skip to 4:15:





Finally, what I can only guess is the culmination of Shaolin head training, world record headstand hops up stairs:



(This post was last modified: 08-08-2014 11:47 PM by LeBeau.)
08-08-2014 11:45 PM
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Roadrunner Offline
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RE: The Head and Neck Training Thread
I've gotten results during training BJJ through high reps of a couple neck exercises which I will detail.
While lying on the ground face up with the neck off the floor:
Head Nods: Chin goes all the way down until it touches your torso and then all the way up until it can't move back any further.
Head turns: Turn your head all the way to one side and then all the way to the other side repeatedly.
It isn't exactly groundbreaking but I've used these exercises, as well as a Wrestler's Bridge at times, to strengthen my neck.
08-09-2014 05:46 AM
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Laser Offline
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Post: #4
RE: The Head and Neck Training Thread
I've got a neck harness I use every morning for slow sets of 50 reps. Went from a 13 inch neck to 17 inches, but seem to have plateaued. Hopefully it'll keep growing as I continue to build muscle everywhere else.

I've found having a strong neck has been very useful for bjj in dealing with chokes and bridging.

Sidenote - anyone else get nauseous when doing wrestler bridges? I can't do the ones where you start on your back without feeling sick after about 10
08-12-2014 09:37 AM
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Hades Offline
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Post: #5
RE: The Head and Neck Training Thread
A regular weightlifting belt, when wrapped about the head and attached to a cable machine, can train the neck pretty easily. All you have to do is lean forward.
08-12-2014 12:43 PM
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Ryre Offline
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RE: The Head and Neck Training Thread
One way to get some neck training in while consuming very little time is to do some sets of neck work in between sets of bench press. Do a set of presses, rack the bar, slide a foot up the bench so your head is hanging off, and then do head/neck exercises--nods, head turns, lie on the bench on your side and do side nods. You can add resistance simply by putting your hand on your forehead or the side of your head and making yourself push against it--manual resistance. To do a reverse nod, sit on the bench, lean forward, lace your fingers behind your head, and raise your head against resistance from you arms.

I didn't get a huge neck or anything from doing this, but I did it when I was training BJJ and I think it helped.
08-12-2014 12:52 PM
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Strikeb4ck Offline
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Post: #7
RE: The Head and Neck Training Thread
There are many studies linking having a bigger neck to sleep apnea. I'm not saying it will definitely happen, but it's something to consider.
08-13-2014 06:58 PM
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