BJJ Neck Training
Protect your neck from chokes and build resilience. These neck strengthening exercises build the muscular defense against submissions while reducing the risk of neck injuries from grappling.
By Difficulty
All Neck Training Exercises sorted by difficulty
Isometric Neck Hold
Isometric neck holds involve pressing the head against your hand in all four directions without move...
Band Neck Flexion
Band neck flexion uses a resistance band looped around the head to provide smooth resistance during ...
Band Neck Extension
Band neck extension uses a resistance band looped around the forehead to provide resistance during b...
Shrug
Barbell or dumbbell shrugs target the upper trapezius muscles that support the neck and create a pro...
Prone Cobra
The prone cobra involves lying face down and lifting the head, chest, and arms off the ground while ...
Chin Tuck
The chin tuck is a corrective exercise that retracts the head backward, strengthening the deep neck ...
Ear Pressure Prevention Protocol
This protocol combines gentle neck mobility with ear and head positioning awareness to reduce caulif...
Neck Curl
Neck curls target the anterior neck muscles by curling the chin toward the chest against resistance....
Neck Extension
Neck extensions strengthen the posterior neck muscles by extending the head backward against resista...
Neck Harness Extension
Using a neck harness with hanging weight provides progressive resistance for neck extension training...
Lateral Neck Flexion
Lateral neck flexion strengthens the muscles that tilt the head sideways, including the sternocleido...
Manual Resistance Neck Training
Manual resistance neck training uses a partner or your own hands to provide resistance in all direct...
Neck Rotation with Band
Neck rotation with a resistance band strengthens the rotational muscles of the neck against accommod...
Neck Bridge
The neck bridge is a traditional wrestling exercise that builds neck strength by supporting body wei...
Front Neck Bridge
The front neck bridge is a wrestling staple where you support your body face down on the crown of yo...
Track Your Neck Training
Log your neck training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.