Issue 140

Having a pencil neck is suicide in MMA. Considering a heavyweight MMA fighter can deliver in excess of 1000lb of force with a single punch that’s the equivalent of being hit by a 6kg rubber mallet, having a solid neck will help ensure it won’t be instant lights out. Here are three ways to build up your neck strength.

1) The Wrestler’s Bridge

Lie on the floor on your back with your head on a pad.

Bridge up onto your head by arching your back, making sure your feet are under your knees. Keep your arms crossed as you do this.

Try and hold for 30 seconds. Increase the time with each session.

2) Lying Face-Down Plate Neck Resistance

Lie on your stomach, face-down on a flat bench with your head and neck hanging over the bench. Looking at the floor, place a 25lb plate onto the back of your head and hold it there with your finger tips.

Move your head up and down for 20 reps. Don’t worry if the weight is too heavy, swallow your pride and simply drop down to something you feel comfortable with and work your way up.

If you don’t have any plates, get a partner to rest their palm on the back of your head and apply pressure. Resist against the pressure for 20 seconds.

3) Lying Face-Up Plate Neck Resistance

Lie on your back, face-up on a flat bench with your head and neck hanging over the bench. Place a 25lb plate onto your forehead with a towel in between your face and the plate.

Hold it there with your finger tips and slowly move your head forward until your chin touches your chest. Next, move your head back until your eyes are facing the floor and the neck is fully extended.

Repeat for three sets of ten reps. If the weight is too heavy, knock it down to something lighter until you feel comfortable. Safety is essential.