Neck Training in Combat Sport Performance
1 minute read
By Jason Lau
Neck strength is often overlooked in combat sports, but it plays a crucial role in both performance and injury prevention. A strong neck helps fighters brace upon impact of strikes, maintain posture in the clinch, and reduce the risk of concussions. Whether you're a striker, grappler, or a MMA athlete, training your neck should be an integral part of your training.
Why Neck Strength Matters in Combat Sports
Bracing Against Impact and Reducing Concussion Risk - A stronger neck helps stabilize the head when taking punches, reducing excessive movement that leads to concussions. Research suggests that increased neck strength helps dissipate impact forces, minimizing the risks of concussions.
Grappling and Clinch Control - In wrestling, BJJ, and Muay Thai, a strong neck helps resist an opponent’s attempts to control posture. This is especially important in the clinch, where neck strength can prevent an opponent from breaking your posture or setting up strikes.
Mitigating Whiplash and Spinal Injuries - Neck injuries are common in combat sports due to rapid changes in movement and forceful impacts. Strengthening the muscles around the neck can provide stability, reducing the risk of strains and whiplash-related injuries.
Muscle Groups That Contribute to Neck Strength
Building neck strength requires targeting multiple muscle groups that support head movement, posture, and impact absorption. These include:
Sternocleidomastoid (SCM) – Runs along the front and side of the neck and plays a key role in head rotation, flexion, and resisting strikes.
Upper Trapezius – Extends from the neck to the shoulders and helps stabilize the head, particularly in the clinch and when resisting takedowns.
Levator Scapulae – Located at the back and side of the neck, assisting with head and shoulder movement.
Deep Neck Flexors – Small muscles at the front of the neck that help control head position, especially when absorbing impact.
Splenius and Suboccipital Muscles – Located at the back of the neck, crucial for head extension and resisting rearward movement.
How to Train the Neck
Neck training requires gradual progression. Here are a few suggestions:
Start Light – Avoid excessive resistance early on. Begin with higher reps (12-15) and controlled movements before adding weight.
Train 2-3 Times Per Week – The neck needs recovery time, just like any other muscle group.
Use Slow Progressions – Avoid excessive jumps to the contributing muscle groups. I recommend starting with isometric holds, progressing to exercise variations that requires movement throughout the full ROM then finally adding a dynamic element. Below are a few exercise staples that I have continually used with my combat sport athletes:
Ending Notes
A strong neck is essential for any fighter, helping with injury prevention, impact, and grappling control. By understanding the muscle groups involved and incorporating targeted exercises into your routine, you can reduce the risk of concussions and neck injuries leading to longevity in the sport. Train consistently, progress safely, and make neck strength a regular part of your combat sports conditioning. If you’re a combat sports hobbyist or fighter looking for a structured training approach, book a consultation below, and let’s start working together from anywhere in the world!