Neck Exercises

When it comes to the boxing and training the entire body is used and gets a workout. This article is dedicated to one of the most important muscles when it comes to competitive boxing NECK muscles.

The neck is important to boxers because it is what holds up the head and helps to absorb punches. Before sparing or taking a single punch in a ring you want to make sure that you have strong neck muscles. Here are a few exercises and equipment that you will want to add to your routine:

  1. Shoulder Shrugs– First choose a set of weights that are comfortable. Begin the exercise standing with feet shoulder width apart with weights in hand down to sides, then raise and lower shoulders squeezing and relaxing neck muscles. (recommendation: begin with 2-3 sets of 20 and work your way to sets of 50)
  2. Standing Neck Rotations– Began exercise standing with feet shoulder width apart and hands down to sides. Next alternate between turning head left to right in a 3 count motion. (recommendation: sets of 25) Then alternate turning head looking down then up in a deliberate motion. (recommendation: sets of 25)
  3. Push Up with Neck Rotation– This is an elevation to an exercise that should already be in your routine…. Begin push up exercise as normal, while lowering your body to the ground turn your head to the left or right and on the way up turn your head back to the ground, then repeat the action on the other side. (recommendation: add this to 1 or 2 sets of your push-ups)
  4. The last exercise to add requires a piece of equipment that is not common; neck harness. A neck harness is worn around the head with weight plates attached to strengthen the neck and shoulders. Begin exercise standing with feet shoulder width apart, hands to sides and neck harness securely strapped around head, lower head to look at the ground then raise head up as far as possible looking toward the sky. (recommendation: began with a lightweight completing 2 sets of 20 reps and increase weight and reps over time). The best place to purchase a neck harness and weight plates is on Amazon.

Every fighter will tell that the neck is important to exercise. I recommend adding standing neck rotations to warm-ups, shoulder shrugs to weight lifting and neck harness exercises to the end of your workout day.

As always Train Like A Champion

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  1. Great exercises. I don’t box, but I could definitely strengthen my neck so this will come in hand.

  2. As a boy, I always dreamed of learning how to box like Sylvester Stalonne or Van Damm. After reading the article, I seemed to have returned back to my childhood. Now I know exactly where to begin to fulfill the dream – from reading your articles. And strengthening the neck, of course.
    Thanks for the great article.

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