The Only Neck Workout You Need | At Home & No Equipment

[@GabrielVargaOfficial]

Who's remembering to strengthen their neck a few times per week? Probably not everyone. Remember to use this drill as it helps you stay safe and avoid injury.

[@h3ll0124]

What about shoulder shrugs?

[@iamtexan180]

@@h3ll0124 you don’t need to do shoulder shrugs you’re Chuck Norris. Your chin is a fist 👊🏼

[@DavidTremblay]

Great, I'll add some to my routine. I finish EVERY workout with a 15 minutes abs/core/back/neck. which include around 1 minute and half of neck training. But I'm impressed by your resistance 10 minutes of exclusive neck, I was feeling your pain

[@Nenad-ICXC-Shuput-GFAMMA]

Joe's exercises are good this is how I do it for my neck: kzbin.info/www/bejne/f3nZgZuIiaiVm5Y

[@Bigjuicydumbdumb]

Every training I now do either this routine, or another similair one.

[@ImTooLockedIn]

3:03 for anyone that does this regularly

[@Bigjuicydumbdumb]

Your subscribers are gonna be walking around like a bunch of Mike Tysons after this lesson man.

[@Sultanoftheseas]

lol

[@PMC_Wanker_Group]

I hope so lol

[@RT-bt5ql]

No they aren't

[@merlintass5574]

@@RT-bt5ql its a joke 🤦🏻

[@blackligxt9413]

Varga army 😂

[@FranciscoPaiva0]

front of the neck 3:06 - chin as high as you can, 5x hold for 3sec + 1x hold for 10sec + 10x hold for 3 sec 4:28 - avoid clenching your jaw, 15x raise + tuck your chin and hold there for 3sec 5:47 - chin up and look to the side, 7x per side 7:04 - chin up and tuck your ear to the shoulder while maintaing the chin up, 7x per side back of the neck do a little arch with your back to increase range of motion and hands to your side 8:58 - start from the top position, touch your chin on the ground, 16x with tempo 9:50 - every time nose to the ground, 16x and look to your front, dont forget to squeeze your shoulder blades to engage your back as well 11:07 - like last time, tuck your chin and look to the side, 7x per side 12:18 - pull in and tuck your ear to the side, 7x per side

[@DEMONKING9]

Thanks

[@discodeckbrian]

Thank you

[@FangYuan-s5y]

Thank you!!

[@ehza]

🎉thanks

[@devilz2074]

My neck really became more muscular just after 2 weeks of consistent training..... This really is a better way to grow neck.... Thank you Gabriel .

[@rahmouniimadhachemi9578]

How Many days you did this routine?

[@nwbdirge1198]

​@@rahmouniimadhachemi95783x a week Monday Wednesday and Friday

[@fighternk13]

This is crazy, I was just looking for neck training videos just this morning, and then you upload this! Mind blown! 🤯

[@InquisitiveAnimalsdds]

I was looking for some earlier this week then this recommended, I've never even heard of this guy #DemAlgorithmsScary

[@dmd7472]

Yeah it's called a coincide

[@Patrick-ep3il]

@@dmd7472 isn’t it coincidence not coincide

[@thepunpolice7932]

The power of the algorithm.

[@KelpWolf]

Also take a look at Dave LeDucs video on neck training... Pretty fun. Wrestlers also have some awesome ones

[@zongodurruti7984]

After having a look of the size of your neck, I decided to take your advice. Thanks man. I like your videos and your skills a lot. Love from Germany.

[@Sultanoftheseas]

how is it now

[@fredred5037]

@@Sultanoftheseas i used to suffer from horrible headaches and migraines, especially when dehydrated or after a caffeine crash; they’ve reduced significantly ever since I started doing this 2 months ago.

[@nathanielpatterson6963]

@@fredred5037 good to know!

[@enryuredblood3784]

@@fredred5037 any updates and how often are you doing, every day?

[@SebastianPompa-tp1bc]

Do this twice a week , any more is pointless​@@enryuredblood3784

[@LucrativePerson]

After doing this on and off for 4 months I can already notice the difference in strength and feel much more durable in such a weak area best neck workout I’ve ever done for sure

[@swampgoat6343]

Love this workout. I live with a lot of pain from wrestling and strengthening my neck with this workout has genuinely helped reduce my daily pain.

[@tonyx8750]

The best and safest neck workout on youtube ( or anywhere else ). Thank you Gabriel

[@UnusuallyLargeCrab]

As I'm starting to realize that slowly increasing the intensity of my sparring is yielding a lot of improvement in my striking game, I think this is a really good one to learn early on in my training so I can enjoy training fighting for a long time.

[@josetorres7061]

What else has this helped you on?have you had any other problems

[@thesolidsnek8096]

I have slight neck posture problems and i feel like this is a big help, thanks coach!

[@Ur_fav_brunette_Stacy]

So true! After doing these I can actually stand up straight! Wow!

[@isisdaddy1]

I started doing similar neck training after seein Razor Ruddock prepairing for a bout with Tyson in the 90's. Thank you sir for saving some folks some future neck surgery.

[@scorpionsubzero9066]

Thank you Gabriel. I've always wanted a thick neck. Wish you success and an even thicker neck to absorb the punches.

[@firewolf7108]

Hi, how has it been going? ;)

[@_thelegendofkorra_7074]

How it's going man??

[@Suenvega]

I'm doing this workout constantly 3-4 times a week. It helped me a lot curing my neck/back pain. Thank you.

[@illoyutubedeejarmeponerme]

did your neck grow?

[@Nemishan360]

@@illoyutubedeejarmeponerme Might for some ppl but it will grow if you put 5lb of weight on your forehead doing the same drill. Or you just buy a gym membership and use plates for your neck.

[@illoyutubedeejarmeponerme]

@@Nemishan360 ty i will try using weight

[@unkept1113]

what neck gear you use??

[@NoRockinMansLand]

​@@Nemishan360 why would increased weight work better than working to failure?

[@jamielondon6436]

Great exercise and good job on pointing out the most common mistakes! Super important when there's no one present to correct you …

[@Peshur]

I've looked at pretty much every neck conditioning vid on youtube.....this is maybe the best. Hugely safe effective and sustainable.

[@GabrielVargaOfficial]

Glad you like it. I've been using it for years and it's never led to injury.

[@Thomanator1982]

I been in Muay Thai since January and I’m on level 2 and they was asking to do neck conditioning and I found this. Awesome

[@_thelegendofkorra_7074]

How it's going?

[@Thomanator1982]

@@_thelegendofkorra_7074it’s going good

[@brianp942]

I work as a massage therapist and this workout will also serve great for general range of motion, flexibility, and counteracting the modern lifestyle we live (cell phones, computers, and other bad posture devices), which cause head aches and kyphosis (hunchback).

[@TheGoodCinema]

I have a problem with my jaw, whenever i eat my jaws are cracking really bad and I thought that's the way I am, After doing these drills you taught, my jaw pain is magically gone completely, there is no pain on my facial muscle and I'm really glad because i didn't here for my jaw pain😅😅❤ btw neck is booming

[@sundragon8626]

This neck workout has helped greatly with me neck issues. Thanks Gabriel

[@sawnei8935]

I started boxing a little while ago, and tbh I fell in love with the sport, didn't find a good gym in my area yet, but expect a dm about my first win from me in a year. I really appreciate your content

[@GR-uc1gq]

I'm going to do this 3 times a week for 3 months. I'm sitting at 17" neck right now. 3:07 LETS GO

[@literick]

How are you now?

[@LoveMeAlmonds]

yo man it's been a month, we need your update

[@aniketpandey6344]

3 monther over dude. 21" now?

[@_thelegendofkorra_7074]

How it's been

[@JunkieMcStay]

24"?

[@bl2005]

This is revolutionary for a beginner.!! Thank u gabriel..ive been adopting your killer arm workout drill in your previous vid..now i got this to try..tq sensei 🙏

[@casz7098]

I've been watching your channel for the last couple of weeks and it's great. There's something for everyone. I haven't done l clinch work in years and I don't spar anymore so my neck is getting skinny. I'm definitely going to be doing these exercises.

[@casz7098]

I did it. It felt really good. Thanks coach!

[@JM-nw1ly]

@@casz7098 I got you bro

[@Iron-Bridge]

This is great. Looks simple but I was getting a burn. Feels a lot safer than a lot of the other stuff on KZbin too.

[@GabrielVargaOfficial]

I'm all about body weight stuff. It feel so much safer. And you're right. It looks so easy. Then surprise...your head feels like 50lbs.

[@josetorres7061]

​@@GabrielVargaOfficialso this workout won't ever cause any damages

[@pollen1253]

I’ve just done like 5 of your ten minute workout vids for a great workout! Haven’t been able to make it to the gym for the last 2 weeks due to work and this has helped me actually make visible improvements! Cheers big man

[@darrenedwards9754]

I've started implementing this excerise, in preparation for a Muay Thai fight the last couple of weeks, man thank you so much I found it super beneficial for my sparring. Loving your content 🙏🙏

[@Talisman-Smith]

Been 2 weeks , It's so good I do it before I sleep

[@bjjonpoint4324]

Very good workout, I use this regularly for grappling

[@_thelegendofkorra_7074]

How it's been going

[@Smarrrrrt]

After my first clinch routine my neck was so tired I lirerally had to hold my head with my arm under the chin in thinking position. Afterwards I started doing neck curls: I started with 0,5 dumbels and steadily increased resistance. Now a can almost sleed while sitting with my head straight 😄

[@shreyasas944]

I got deep voice when i do this exercises now i can able to sing well. Thankyou so much🙏🙏

[@JM-nw1ly]

Best neck workout on the platform 🔥

[@mikolajnomikolaj5970]

I love how it’s all bodyweight. Seems safe thank you!

[@jeremyosguthorpe]

Great stuff. I have really bad pain in my neck & my neck feels really weak, almost like my neck can’t support my head. Just got done following along and can’t believe how tiring it is for my neck, going to do it every day. This is awesome thank you! 🙏

[@liibaanjamac2136]

expressing gratitude from as far as east africa. thankyou very much for your education

[@GabrielVargaOfficial]

🙏🙏 Very happy to share. Thanks for the comment

[@marvelleonline]

I've been doing the wall plank thing with a shirt clumped for forehead support but this is pretty wholesome. Thanks man

[@mickmack8999]

Really enjoyed the workout , damaged my neck badly years ago lifting silly weights on the neck brace (young and numb ) kept away from neck exercises ever since , thanks for the vid 👍

[@GabrielVargaOfficial]

Great to hear! My whole training method is go hard as possible while avoiding injury. Some drills just aren't worth doing because they constantly injure you. This drill has constantly kept me healthy and safe.

[@mickmack8999]

@@GabrielVargaOfficial I’m enjoying the channel, great combination work vids and interesting topics , Cheers 👍

[@mathnerdwannabe2494]

Nice! This is the best neck routine I’ve see…ever. So dang sensible! Thank you!!!!

[@Zaidharis99]

i hava been doing your workout around 3month, my neck be more thickder masculary now, apreciated

[@hannibalwantsahuggrande3433]

This is great Gabriel. I started using your back workout and I will definitely incorporate this one as well. These workouts are simple and effective and can be done anywhere which is just awesome. Thank you Sir.

[@GabrielVargaOfficial]

Glad you like them!

[@0yellah]

This is great! I was just learning about how important and neglected our necks are through a recent Huberman Lab podcast episode… good for injury-proofing in general! Realizing this I’m going to start incorporating these into my regular exercise. Thank you

[@GabrielVargaOfficial]

So glad you enjoyed it.

[@callethegoat]

Great neck workout! Really feeling it in my neck and also seeing some results! 💪😄

[@ericmolitor4445]

I have seen, and done, some things for neck exercises. This is by far the best. I love body weight exercises because they're free lol. At first I didn't think it would be a challenge. But after doing it... yeah. This is getting utilized. Thanks for the video man.

[@GabrielVargaOfficial]

You're so welcome and I'm glad it was something you're going to re-use.

[@cafeapaka7501]

Varga, I am laughing my ass off but thank you! I rarely find a Champion Fighter who shares as much great and specific content as you - The Neck is a terrible thing to waste.

[@SCP--mw7tx]

yeah man i needed this. I started kickboxing literally yesterday and the clinch work has my neck destroyed.

[@vishalsheoran8257]

Thanks grabriel for your knowledge, really appreciate it.

[@GabrielVargaOfficial]

My pleasure!

[@martoliver43g]

I just did this while.putting weight on my.neck with my hands and the pump is incredible 😳

[@catherinemurray2211]

This is so good I have many broken disks in my neck and this will help make it stronger ❤

[@mmareviewer.2372]

The issue with this exercise is nothing but if you can use equipment like lifting weights with your neck then it is not a bad thing and is needed for high level concussion prevention. Fighting is better without weights depending on how you do it and look at it but for the neck it is made better for it to use weights. These made a strong and wire looking neck but they do not ad the true insulation you need for what you want it for. The arms for sure keep em skinny but the neck always always can be stacked..always! Again another good video.

[@toheeb07]

What weighted exercises would you recommend for the neck?

[@cathoche1881]

I don't do MMA nor any martial art but I have problems with my neck and posture so I looked up for a neck training video and yours is amazing, imma try this one out for a month and come back to you for the results !

[@gabkov]

So?

[@cathoche1881]

@@gabkov it worked amazing honestly ! My problem is now that I stopped after a month and I still have problems, I'd need a more buff neck still

[@DowneyMax]

did your back hurt when doing the neck training of the back side?

[@centurionstrengthfitness3671]

Some good original ideas for neck training here. Hadn't considered turning my head at the top of the contraction. Nice.

[@GabrielVargaOfficial]

Glad to share. We can all thank Josh Jauncey as he shared this with me a few years ago.

[@eduardoalvarez2494]

This is the best workout for your neck I found in KZbin thanks man it's an amazing set of exercises

[@_thelegendofkorra_7074]

How it's been

[@TheMarkTenification]

Just completed first session. I have high hopes. In the past attaching plates to my neck, tension headaches and injuries. Wrestling bridges? Oh my God, the pain. This being just moving my head around in challenging ways, it feels a lot safer. I'll post back in 4 weeks with an update. This has been something of a curse for me on combat sports. Stretching my pec minors has helped the headache situation a ton too if anyone reading has the issue.

[@GabrielVargaOfficial]

I hope this is the magic routine for you.

[@TheMarkTenification]

@@GabrielVargaOfficial checking back in a little early. Completed eight sessions, no issues with headaches. In fact, a few hiccups with my neck are finally improving. Much gratitude for this routine, and your channel as a whole!

[@bernardocardoso1356]

Thanks for the workout, Gabriel! The neck is very overlooked. The back side was pretty easy, but I struggled to do more than 8 reps per set on the front. Would you consider doing a review of the Iron Neck?

[@BlueCR055]

Subscribed! You are such a nice instructor! Those exercises came in really handy! Thank you and God bless!

[@marklanda6824]

I really like the bench bridge. It’s from Randy Coutures book. Basically put the back of your head against the bench or similar surface. Then you raise your hips high. Either hold this position for time or do movements for reps. It’s awesome!

[@dayd7420]

very smart on he first one to mix dynamic with the 3 sec hold isometrics for max strength

[@mikef.pauciello1026]

I saw your video about mythbusting Thailand. Glad I’m going down this rabbit whole, my neck is absolutely destroyed from clinch work a few days ago (can’t even turn my neck and need to assist my neck when I get out from bed). Gonna be following this routine for a while thanks boss 💯

[@GabrielVargaOfficial]

I've had that before. This drill will hopefully prevent that in the future but won't help with an already sore neck that is locked up. I have some drills to loosen it up but have no idea how to explain it in a little comment. It's pretty in depth. Darn. I really want to show you right now. I'm going to try and figure out something.

[@mikef.pauciello1026]

@@GabrielVargaOfficial that would be awesome video! So far anti-inflammatory, heat, massaging it out and moving as best I can. This is day 4 and can finally go to sleep pain free. Training hard tomorrow 💪

[@egonbeepboop]

@@GabrielVargaOfficial yes. Cooldowns, streching, active recovery videos would be awesome as well. Thank you for your work 🙏

[@potatoratator2334]

This also helps in MMA/grappling, thx!

[@timursultanov4564]

I recommend weights...especially for the back...front bodyweight is ok...but back can handle 20 kg no probs...I am a small guy,n skinny...1 set isometric,1 set activate training, and next day ur muscles are fatigued...I though have more of a body building approach to things, than a fighter...dont use a rope obviously, but a band,put it arround ur head facing down and then kettlebells dumbells whatever...something like a karate belt...plus carabiners...

[@nwbdirge1198]

Make sure you guys don't forget to do this regularly been off for a few weeks slowly easing my way back into exercise and this was a lot more brutal than normal

[@sociallypatterneddefect9580]

Clench work! Let's go!

[@twistedcoffee1187]

At this rate of fatigue I felt some danger in my neck. But it will fade as I'm used to.

[@damiangames1204]

pro tip, rest your hands on your head for the back of neck exercise. It is not a lot of weight but make it significantly harder. you can press down as well to increase the resistance. Just make sure you build up to it

[@alexanderwandless7017]

Thank you

[@goprimate]

Love these options, looks safe in the long run as well💪🏽

[@jreverie7018]

Thanks so much for making this! Subscribed with the bell on :) Absolutely love how easy this is to follow along as a beginner to training particular body areas. Really accessible and motivating! Instant fan

[@fancyAlex1993]

Such an awesome & smart way to train your neck.

[@GabrielVargaOfficial]

Glad you think so!

[@_thelegendofkorra_7074]

How is it going

[@gab1172]

Nice. I was already doing similar neck exercise because I didn’t want to spend money on “neck weights”😅

[@nwbdirge1198]

Thank you gabriel I use this workout regularly and have noticed the strength difference

[@GabrielVargaOfficial]

Great to hear!

[@JordanService]

Thanks for tips and channel, it's been great!

[@ednokarulhos2700]

Holy crap I actually managed to do it hahaha loving the content, looking forward to fighting amature, not pro right away cuz holy shit hahaha, when things get better, your videos definitely helping

[@GabrielVargaOfficial]

Thanks man and good luck with your amateur fights.

[@bongkem2723]

love your content, useful and short !

[@GabrielVargaOfficial]

Happy to hear that!

[@dayytube]

The most incredible bodyweight neck exercise .. Too can be done anywhere.

[@mitsurunishiuwatoko7149]

I love your videos. Thank you so much. This folllow-along type of video is really helpful. I hope you can do more with time counts showing.

[@rosemont5339]

Thank you for these amazing videos. Really appreciate the follow along style.

[@hiedla6590]

i like the portion for the front, the backside needs more resistance imo

[@dariusrey8637]

I ve been waiting for this vidéo for a loooong time!!!! Thank very much!!!!👍👍👍💪💪💪😉😊

[@gts013]

This is perfect. Thanks man!

[@humdae6738]

This is gold material that i will start training to from today on!

[@_thelegendofkorra_7074]

How it's been

[@briangrose9847]

We use to do these as part of our BJJ warm up. Now we just run around in circles 🤷🏻‍♂️ I still do them at home though. They work great

[@Osiwan960]

Cool vid man! For mind-muscle connection i found it was better for me if i put my fingers on the neck muscle to feel exactly how & where they contract.

[@GabrielVargaOfficial]

Nice. I like doing that for small underworked muscles as well. Just so you don't let bigger nearby muscles take over. It's a smart approach to proper training.

[@gustav9536]

thank you, i love simple body weight training!

[@juanmotai1725]

Saw this video-did the video. The benefits were immediate. Thank you!

[@nicocontreras5366]

I am starting today, don´t wanna hurt my neck doing some misunderstood excercises. Thank´s.

[@GabrielVargaOfficial]

Enjoy and start slow.

[@skwaab]

This is one of those things 'I had to have someone smart recommend after I thought about it but thought it was stupid before I tried'

[@apexsom5954]

Love this drill. Subbed

[@andrewbutdiff4490]

I cant feel my neck

[@krystofcisar469]

Thanks a lot.. i thought that ihave quite strong neck but this excercise proved me wrong :D

[@whoknows8223]

Insane bodyweight workout. I'm always looking for them as they are better for joints etc. Also I heard recovery is faster than training with weights (dunno if this is true?) and does not slow down your muscles fibres. I stopped for the beginning after the front at 7:59 because i'm too afraid of being too sore tomorrow. P.S.: First time trained with a youtube video. Was way more fun training with you simultaneously. Like a virtual coach.

[@GabrielVargaOfficial]

Awesome. Thanks for the feedback 🙏 I'll be sure to make more like this.

[@ehza]

Thanks man

[@fernandodesa952]

Yo i tried all the ways and this was the best drills ive tried!! Part of my routine now, thanks champ!

[@_thelegendofkorra_7074]

How it's going?

[@KelpWolf]

Just did this one again, is been a while. I was happy that when I was just starting to feel the burn on the first set that you mentioned, "starting to feel the burn"... Made me feel more normal. Do you increase the reps on this, or just do it more times per week?

[@qyin01]

Plus this is the safest way to train neck.

[@wynsonrao5177]

Omg you're pals with Josh?? I started going to his gym recently and I remember doing this exact routine at the end of one of our classes!

[@LucrativePerson]

If anyone is thinking of starting muay Thai please do this regularly! You don't realise how hard it is to pull away from a clinch especially if they do it correctly with their elbows squeezing you.

[@robloxgod6945]

Thank you for this awesome video 💯

[@Alberto-mv1dx]

Great workout, love it! Keep on it guys! Cheers

[@ChrisFXOriginal]

Thank you for this video Sir