Neck Exercises for Martial Arts

I’ve got a skinny neck, so neck exercises are an important part of my martial arts training… and they should be part of yours, too!

In this video, I share some simple neck exercises to bring attention to a muscle group that doesn’t get enough attention from most martial artists. If the video isn’t playing, there’s a summary below. Enjoy!

SUMMARY

For traditional martial artists, the neck is often left ignored and undeveloped. Many Karate and Kung Fu students practice kata and forms with their heads floating above their bodies like clouds, completely disconnected from the action.

Big mistake!

Consider this—most bad guys out there are head hunters. Strikers want to knock your block off. Grapplers want to grab your head and squeeze it till it pops.

So, doesn’t it make sense to work your neck a little to help you keep your chin tucked, roll with punches, head butt, fight your way out of chokes, and drive into the bad guy for takedowns?

Yes! Absolutely!

If you’ve never included neck exercises into your martial arts training, you can start off slow and easy. Before you attempt neck bridges like an Olympic wrestler or strap weights to your head, try these simple moves instead. You can do them anywhere, any day, and with no equipment.

Neck Exercises for Martial Arts

WARNING! I am not a doctor, so practice at your own risk. Especially if you already suffer from neck issues.

On a bag, bench, or bed, let you head drape over the edge. Perform each of the following four movements on your back, then on your belly.

1. Up and down.
2. Ears to shoulder.
3. Turning left and right.
4. Circles.

That’s 8 sets.

You can either count the reps (perhaps 20 reps/set) or time yourself (8 sets/30 seconds). Obviously, you should customize the workout to meet your personal capabilities and goals.

COOL! Once you’re warmed up, try adding a freestyle set where you imagine yourself defending chokes and fighting from the ground. It’s amazing how fast your neck will tire out. But the more you bring your neck into your training, the stronger you’ll get.

Note: some folks have an inner ear issue that will make them feel nauseous when doing these exercises—even for just a minute or two! In that case, pressing your head against your own hands or a towel from the front, side, and back is a great way to strengthen your neck as well.

That’s it! Work these simple neck exercises into your martial arts training a couple times a week and who knows—they might just save your neck!