What about power cleans or shrugs? My neck is always really tight the day after shrugs.
Are you sure your neck is weak- it might just be tight. I used to tweak my neck even from just sleeping the wrong way or turning it suddenly and it wasn't because it was weak- it was too tight. I started doing daily neck rotations and that loosened it up enough that it never tweaks anymore.
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Ive seen people use a lying leg curl machine for neckwork
I also made a neck harness from an old belt and some rope
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I just take away head support and do "yes" and "no" motions without any resistance besides gravity.
My neck feels plenty strong
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Goals:
January '10- Cut to 200 pounds, gain six pack
March '10- Meet or surpass each current all-time PR
Current------March '10/Previous Best
Squat-405-------455
Bench-350-------365
Dead--NA--------430
Whatever it takes.
Neck bridges and the progressions to and from them. I've also heard them called "wrestler's bridges."
Yeah definitely bridges. Lots of fighters do them to help prevent knockouts, and they really work. I've never used a harness, but I would start really light with one even though I'm good with bridges.
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i just bought a 10 pound plate and keep it under my bed and 2-3 times a week before i go to bed i do neck exercises.
lay on the end of your bed/couch/chair so you neck is not supported and then lay the plate on your head with a towel and do foward neck curls, backwards neck curls, and side neck curls. its basically the same thing as a 4 way neck machine.
make sure you warm your neck up good before hand by doing some neck rolls and stretch it out when your done.
after doing them for a month ive already added 1/2 inch to my neck.
once i was able to do the 10 pound plate for about 30 reps i bought another 10 pound plate and stack them on top (for 20# total). i tried using a 25# plate but it feels wierd because the plate is so big
Last edited by asdfdrummer; 11-03-2009 at 08:04 PM.
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