Neck Extension for BJJ
Neck extensions strengthen the posterior neck muscles by extending the head backward against resistance. These muscles resist the forward pulling forces encountered during guillotine defense and head-down positions. Strong neck extensors help maintain posture when opponents attack with collar ties and snap-downs.
✓ Step-by-Step Instructions
- 1 Lie face down on a bench with your head hanging off the edge.
- 2 Place a towel and light weight plate on the back of your head.
- 3 Hold the plate with your hands.
- 4 Start with your chin tucked toward your chest.
- 5 Extend your head backward against the weight.
- 6 Return to the starting position with control.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the neck extension strength to resist snap-downs, collar ties, and the forward pulling forces of guillotine attacks. Strong posterior neck muscles help maintain head position during clinch work.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Extending too far back straining the neck
- ⚠ Using too heavy a plate
- ⚠ Moving too quickly
- ⚠ Not supporting the plate properly
🔄 Variations
- → Band neck extension
- → Manual resistance extension
- → Four-way neck machine extension
- → Prone neck extension
Track Your Neck Extension Progress
Log your neck training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
Related Exercises
More Neck Training
View all →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...
Frequently Asked Questions
How does the Neck Extension help my BJJ game? ▼
Builds the neck extension strength to resist snap-downs, collar ties, and the forward pulling forces of guillotine attacks. Strong posterior neck muscles help maintain head position during clinch work.
What equipment do I need for the Neck Extension? ▼
You will need: bench, weight plate, towel. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Neck Extension? ▼
The Neck Extension 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.