Lateral Neck Flexion for BJJ
Lateral neck flexion strengthens the muscles that tilt the head sideways, including the sternocleidomastoid and scalenes. These muscles are used when fighting for head position in the clinch and resisting sideways neck pressure. Lateral neck strength is often the most neglected direction.
✓ Step-by-Step Instructions
- 1 Lie on your side on a bench with head hanging off the edge.
- 2 Place a light plate on the side of your head with a towel.
- 3 Hold the plate with your top hand.
- 4 Let your head lower toward the floor.
- 5 Raise your head up by tilting it toward the ceiling.
- 6 Lower with control and repeat.
- 7 Switch sides.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the lateral neck strength for resisting cross-face pressure and maintaining head position during clinch exchanges. Strong lateral neck muscles help you resist head snaps to the side.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Using too much weight
- ⚠ Rotating instead of pure lateral flexion
- ⚠ Not training both sides equally
- ⚠ Moving the torso instead of the neck
🔄 Variations
- → Band lateral flexion
- → Manual resistance lateral
- → Side-lying isometric
- → Neck machine lateral
Track Your Lateral Neck Flexion Progress
Log your neck training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Lateral Neck Flexion help my BJJ game? ▼
Builds the lateral neck strength for resisting cross-face pressure and maintaining head position during clinch exchanges. Strong lateral neck muscles help you resist head snaps to the side.
What equipment do I need for the Lateral Neck Flexion? ▼
You will need: bench, weight plate, towel. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Lateral Neck Flexion? ▼
The Lateral Neck Flexion is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity. A proper warm-up is required before performing this exercise.