Neck Exercises For BJJ: Simple Drills For a STRONGER Neck, No Equipment

How do I strengthen my neck for BJJ?

We get asked this a lot... We wanted to offer up a some simple and effective drills anyone can do without equipment.

The traditional neck conditioning exercises you see - like Wrestlers Bridges performed on the head - are great, but they're highly advanced. Most people don't have the strength foundation needed to use these exercises safely and effectively and will often end up injuring themselves in the process.

In this video we cover 3 different levels of progression:
1. Beginner
2. Intermediate
3. Advanced

Each level contains 4 exercises which you can perform at the academy, or at home. All you need is a wall and a something to place between your head and the wall - wall mats in the academy are perfect for this. You can use a rolled up towel, a exercise ball, or even a dense cushion.

The drills are all isometric, so there's no movement involved. The idea is to hold the position as demonstrated in the video, for the prescribed amount of time. Each position starts at 30s. You would then progress to 45s, and then to 60s.

You must build up to 60s in all Beginner exercises before progressing to Intermediate, and finally Advanced.

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CHAPTERS:
00:00 - Intro
00:32 - Neck warm up
01:16 - How to progress and how long to hold each exercise
02:16 - Beginner neck exercises
03:38 - Intermediate neck exercises
05:55 - Advanced neck exercises
08:27 - Wrap up

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