Get Ready for Neck Day - How to Train Your Neck
Let’s face it. No one walks into the gym thinking, “I’m pumped for neck day today.” Neck training often goes unnoticed, but just like any other part of the body, it can be strengthened. You don’t need to dedicate a full "neck day" to your routine—instead, add some accessory movements to your upper body loading day. Strengthening your neck can improve overhead lifts and help stabilize upper body movements.
Why Train Your Neck?
The Role of Neck Muscles
The neck supports the head and facilitates movements like flexion (bending forward), extension (bending backward), side flexion (bending sideways), and rotation. Additionally, larger upper extremity muscles that attach from the neck to the shoulder and scapula transfer loads through the neck during upper body exercises.
Is Loading Your Neck Bad?
Absolutely not! Just like training your quads, neck training is beneficial and safe when performed correctly. Neck strengthening has been shown to reduce neck pain and lower the risk of concussions. Since upper body lifts transfer forces through the neck, building neck strength can increase tissue tolerance and stability.
How to Train Your Neck
Neck exercises can be categorized into three broad types:
Active Range of Motion (AROM): Movement-based exercises.
Direct Neck Loading: Focused loading of neck muscles.
Indirect Functional Loading: Loading the neck through full-body movements..
Exercises for Active Range of Motion (AROM)
Exercises for Direct Neck Loading
Exercise for Indirect Functional Loading
Key Takeaways
Neck training can complement your upper extremity exercises, even if you don’t have neck pain.
Load your neck through multiple planes of movement: flexion, extension, side flexion, and rotation.
Incorporate exercises from all three categories: Active Range of Motion, Direct Loading, and Indirect Functional Loading.
Try It and Share Your Experience
Give these exercises a try and see how they enhance your performance. Let us know how they work for you!
