After all the hours I put on the mat, I finally think I found the right group of exercises to focus on during the warm ups or just as a strength and conditioning workout. I use a lot of explosive, fast paced reps of vital pushing movements used in BJJ such as jump squats and burpies. Then a bunch of slow, strength focused movements such as 2 sec push ups and kimura sit ups. But besides all the strength and technique workouts I focus on, I add in something a lot of people fail to remeber.. Neck exercises
The neck plays that critical role in a lot of funky positions in BJJ. It allows you to support you body base while engaging your arms in an attack, helps with posture in certain positions, helps with control and pressure, but most importantly with protection from injury.
I can recall one occasion in which my rather strong neck has saved me from serious injury. While sparring with a new comer to BJJ but a former high school wrestler, I was able to roll up to his back and he immediately turned into Turtle position on all fours. With a despite attempt to get me off he launched himself forward with the intention of slamming me on my head. Unfortunately I did land head first, slamming on the ground lead by my right forehead and sending a warm shooting pain straight to my lower neck. I laid there for a minute shocked by the events but walked away with just a little warm feeling in my neck. After a day of icing it I was back at it, good as new.
I train my neck every time I step on the mat and stretch it out to ensure proper muscle growth and function. The following are 4 simple ways to work on your neck:
1) Front neck crunches:*A) lay down, back down, on a bench (with your head hanging over the edge) or something that can support your head and give it elevation such as a medicine ball under you back.*B) simply move your head in a nodding fashion back and forth in a slow pace, allowing for the muscle contraction on the forward movement (aka bringing your chin back towards your chest)
2) Back neck crunches:*A) lay chest down on the mat or on an exercise/yoga mat with your hands under you chest with the elbows flared out. Much like the position you assume going down a water slide just crest down.*B) follow the same instructions as the front neck crunches but try to contract the muscles bringing your head back rather than forward.
3+4)*Right & Left neck crunches: A) lay down on your back and turn to which ever side you prefer to start with (body position should be on the bottom arm out infront, side of the ribs and leg on the floor, head facing wall) B)*top leg should be bent and foot should be bend the floor leg to maintain balance. C) head movement is same ear to same shoulder, trying to contract the muscle traveling to the top shoulder. switch sides and follow same instructions for opposite side
I do 50-100 reps for every position at least one time during training days
Always stretch after wards and do not proceed if you begin to feel a strain or pain in your neck. These workouts are NOT for every one. I'm just posting my personal neck workout that I use for myself and my students. I do NOT recommend doing them if you have neck or back issues.
The neck plays that critical role in a lot of funky positions in BJJ. It allows you to support you body base while engaging your arms in an attack, helps with posture in certain positions, helps with control and pressure, but most importantly with protection from injury.
I can recall one occasion in which my rather strong neck has saved me from serious injury. While sparring with a new comer to BJJ but a former high school wrestler, I was able to roll up to his back and he immediately turned into Turtle position on all fours. With a despite attempt to get me off he launched himself forward with the intention of slamming me on my head. Unfortunately I did land head first, slamming on the ground lead by my right forehead and sending a warm shooting pain straight to my lower neck. I laid there for a minute shocked by the events but walked away with just a little warm feeling in my neck. After a day of icing it I was back at it, good as new.
I train my neck every time I step on the mat and stretch it out to ensure proper muscle growth and function. The following are 4 simple ways to work on your neck:
1) Front neck crunches:*A) lay down, back down, on a bench (with your head hanging over the edge) or something that can support your head and give it elevation such as a medicine ball under you back.*B) simply move your head in a nodding fashion back and forth in a slow pace, allowing for the muscle contraction on the forward movement (aka bringing your chin back towards your chest)
2) Back neck crunches:*A) lay chest down on the mat or on an exercise/yoga mat with your hands under you chest with the elbows flared out. Much like the position you assume going down a water slide just crest down.*B) follow the same instructions as the front neck crunches but try to contract the muscles bringing your head back rather than forward.
3+4)*Right & Left neck crunches: A) lay down on your back and turn to which ever side you prefer to start with (body position should be on the bottom arm out infront, side of the ribs and leg on the floor, head facing wall) B)*top leg should be bent and foot should be bend the floor leg to maintain balance. C) head movement is same ear to same shoulder, trying to contract the muscle traveling to the top shoulder. switch sides and follow same instructions for opposite side
I do 50-100 reps for every position at least one time during training days
Always stretch after wards and do not proceed if you begin to feel a strain or pain in your neck. These workouts are NOT for every one. I'm just posting my personal neck workout that I use for myself and my students. I do NOT recommend doing them if you have neck or back issues.
Last edited:
