Neck training is an area that many wrestlers do not prioritize in their strength training. Not that I agree with that strategy (or lack thereof), but when a wrestler is on the mats and hand fighting daily their neck and upper trap muscles are getting plenty of work. 

Now, with spring freestyle season and open mats on hold, it becomes even more imperative to include neck strengthening exercises in your home training regimen. For many wrestlers these months away from the mats may end up being their longest time away from wrestling since they started the sport. When the smoke clears and you step back in the practice room, if you haven’t taken steps to prevent your neck muscles from atrophying, you are opening the door for injury.

Here are some great daily neck strength movements to help prevent future injury and improve your strength during the lockdown:

The Grapplers Neck Challenge

This circuit targets the muscles of the front and sides of your neck with just the weight of your head fighting against gravity. Beginners should start with 10 reps of each movement (50 reps total), whereas more advanced athletes can begin with sets of 15-20 reps per direction. 

Lay on your back and lift your head off of the ground. Begin by pulling your chin towards your chest and then back to starting position. For the next movement, rotate your chin towards your left shoulder for the assigned number of reps then repeat on the right side. Last, you will “lean” your ear towards your left shoulder and then for an equal number of reps to the opposite side.

Manual Resistance

This is the simplest, safest, and easiest way for a wrestler to develop their neck, and it can be done anywhere and at any time. Simply press your palm against your forehead and provide resistance as you press forward with your head. The resistance should be equal on both ends as this is an isometric contraction (no movement). Repeat on each side of the head, holding for anywhere for 5-30 seconds per position. 

Do 3 sets of each direction. 

This is also a good one to use as active recovery in between sets of push-ups or chin-ups.

Neck Plank

Start by sitting on the couch or steps and walk out until only your head is touching as you lay back. Bridge your hips up so your spine is flat and your knees are bent at 90 degrees. Start with 10-second holds and work up to 30 seconds. Once you can easily hold the position for 30 seconds, start adding weight by holding a plate or med ball on your hips.

Do 3 sets of max time.

Eccentric Manual Rotations

Take one palm and press against the side of your jaw. Resist rotation as you slowly allow your head to turn. Press back into your palm to return to the starting point. Allow each rep to last 5 seconds per direction, and do sets of 5-8 reps per side, only providing just enough pressure to maintain movement without straining. 

Do 1 set of 5-8 reps.

Coach Myers is the strength coach for the Ohio Regional Training Center at The Ohio State University. With the Ohio RTC since 2012, he served as Ohio State Wrestling’s primary strength coach from 2014-18, helping the Buckeyes win three Big Ten titles, their first-ever team NCAA championship, and two runner-up finishes.

A certified strength and conditioning specialist (CSCS), Coach Myers owns the Old School Gym in Pataskala, OH, and is a founding partner of top supplement company Max Effort Muscle. Follow him on Instagram and Facebook, and learn more about his strength and conditioning programs for wrestlers of all ages here.