Trapezius and Neck Training
There are many guys walking around with amazing physiques: broad shoulders, a wide back and a tiny waist. But, what's missing is a thick neck and traps. Unless you were a wrestler or football player you probably haven't done any neck training or put much emphasis on your traps.
An impressive looking neck can do more than just help you in a combative sport. Oftentimes, a thick neck will act as a deterrent to would be attackers. Along with a strong physique, a thick neck lets predators know that you might not be the best choice to pick a scrap with.
As a former Wrestler & Performing Strongman, neck training is my focus. Out of the various feats I perform, my neck is what I love the most.
Performing a Horseshoe bend across throat by strongman Chris Ryde:
Neck and traps go hand in hand. I like to think of traps as the foundation. With this in mind we need to build our traps to help support our neck growth.
Developing Your Traps:
The DEADLIFT is one of the best overall mass builders because you work every muscle in your body. The upper back, spinal erectors and traps get direct work from this great exercise.
The SHRUG is a widely used exercise to build the traps. I believe in using an explosive blast from the legs to assist you in the shrug.
The deadlift and the shrug will more be than enough to stimulate growth in your traps.
Direct Neck Training
Along with training the traps as the foundation, my Neck Workout consists of :
Neck Extensions with The Neck Flex & Neck Curls with my Neck Flex.
A strong neck is a necessity in any type of combat sport.
One of the main reasons is that where your head goes your body follows. If you have a weak neck then your opponent will be able to control you and ultimately defeat you.
A strong neck enables you to defend being controlled, pinned and more importantly gives you the best chance of fighting off a choke hold to give you time to escape.
HERE is an example from my wrestling career.
Partner Neck Sit-ups is a two man exercise I learned back in my wrestling days. It is a partner exercise that develops one man's neck and overall base. At the same time, the other man gets direct work on his abdominal muscles. The exercise is an advanced move but quite simple to perform. It is an awesome exercise for developing overall power.
Neck bridges are the most common exercise used in the wrestling room to build up the neck. The bridge is a great exercise for developing the ability to keep your shoulders up off the mat and being pinned. The bridge is also a great starting exercise to use before progressing to the weighted neck work that I suggest. Another great benefit of performing neck bridges is that it also stretches your neck out at the same time it is building the needed muscular endurance. One benefit, while controversial is that many claim the bridge helps alleviate lower back pain. I too believe this. It is important to bridge in all 3 angles since in combat your neck will be getting pulled in all directions. The 3 angles are front-back and side.
Stretching the Neck
Before doing any type of neck work always start out with a good stretching program for the neck. A couple examples of some of the basic warm ups I use are:
Move my head in a circle fashion for a said amount of repetitions both left and right
I move my head up/down as if I was saying yes to someone during a conversation
This helps warm the neck up for the work ahead. After this I will move on to my bridging exercises.
Learn more about my Neck Training methods HERE
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