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.
Do you want help with your strength on the mats?
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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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[@JetuneJapan]

Recently got my neck twisted up real bad - so many BJJ/wrestling neck training videos having you do crazy shit with enormous pressure on the neck, but these exercises have massively towards my recovery instead of making it worse. Thanks for making it realistic and suitable for beginners with pencil necks like me!

[@kristianmintoff2317]

Well done 👍 very good vid

[@luismaldonado3618]

Thank you

[@davidwoodward700]

one of the best neck training videos out. thank you

[@bulletproofforbjj]

glad you liked it!

[@user-xe6qe2qw8o]

Thanks bro 😊

[@busta87]

Thanks for the tips. Just started BJJ a month or so ago and was looking at ways to improve my neck strength.

[@bulletproofforbjj]

glad to help!

[@hanzowong3535]

Very innovative & safe varieties of exercises!! Thank you for sharing!👍👍👍👍👍

[@bulletproofforbjj]

Glad you like them!

[@Chiburi]

This was great. Thank you!

[@bulletproofforbjj]

You're welcome!

[@humdae6738]

Am gonna train to this, thank you sir.

[@m.ma-houwong1741]

Superb!👍 Thank you !

[@bulletproofforbjj]

you're welcome!

[@lingolango6782]

Great video! How often do you recommend doing these? If im training bjj 3/4 times a week, lifting twice, would once a week be enough for neck training?

[@drbaraka95]

Brook from One Piece lovin this video

[@MrN00mis]

Damn, I felt a burnt even in the warmup! Obviously a bit of conditioning needed. Have always struggled with neck tightness even before bjj excited to build some strength.

[@MrN00mis]

I did all the beginner ones as a circuit ie one set of each and then a second set, is that ok? Also is it normal to find the flexion one considerably more challenging than the others?

[@KaninTuzi]

Had a coach who had us white belts do bridges on our head and it messed my neck up badly. Wish he would have had more sense and have us start with these types of exercises.

[@bulletproofforbjj]

Sorry to hear that, hopefully these help.

[@egend8774]

Will this help me grow a bigger neck?? And how many sets would you need to do for the isometrics?

[@MohammedKhan-hm8zh]

Does this neck workouts make the neck thicker too?

[@owenthomas9863]

Is there any benifit to do the warmup by lyng over the side of a bed for a lower head hang?

[@bulletproofforbjj]

Yes this is a good decompression move. But ultimately you will need to build some strength and stability.

[@oaoJ69Joao]

This will make my neck big or only strength?

[@xxXXMARIne245]

Would you recommend doing those 2-3x a week or more often?

[@bulletproofforbjj]

2 times a week should be enough, 3 max.

[@xxXXMARIne245]

@@bulletproofforbjj great thanks! the warmup alone has got my neck sore haha

[@Lemurai]

I wouldn’t recommend leaning your body weight onto your neck as an exercise, unless you want stenosis of the nerve canals, pinched nerves, & eventually having your neck vertebrae fused or discs replaced, because of disc degeneration. All very painful & lifelong ailments that will cut your career very short. Just a foot note, everyone after 25-30 has signs of degenerative disease of the spine, you should be in preservation mode not sport mode with the cervical vertebrae. There’s more constructive and intelligent exercises you can use to maintain neck strength without destroying your neck.

[@piquitomonoloco]

Yoo could you post a link for alternative neck exercises

[@MrN00mis]

Any sources?

[@paddle_smith]

This almost sounds like what they used to say about "knees over toes".... If you're injured don't do it. If you're not strong enough, don't do it. I wonder if it's something to work towards instead of doing right away

[@juandavidalvarez2690]

Are you crazy?, dinosaurs never use cientific evidence

[@JetuneJapan]

Post a link to these exercises please buddy?