The Importance of Neck Training for BJJ Athletes

The Importance of Neck Training for BJJ Athletes - Part 1

When it comes to Brazilian Jiu-Jitsu (BJJ), the neck often bears a significant load during training and competition. Whether defending chokes, escaping from tight positions, or absorbing impacts, a strong and resilient neck is essential for success and injury prevention in this demanding sport. In this series, we will explore the importance of a progressive neck strength program designed to build durability, mitigate injury risks, and enhance performance on the mats.

Why a Progressive Strength Program for the Neck?

Much like any other muscle group, the neck requires a gradual and systematic approach to strength training. A progressive strength program not only builds muscle, but also helps condition the tendons, ligaments, and joints of the cervical spine to handle the stresses of BJJ. By incorporating a logical progression, you reduce the risk of injury and ensure your neck becomes more resilient over time. Additionally, there is a ton of evidence to support the use of neck strength and endurance exercises for those who deal with neck pain that is not in the acute stage of healing.

The key principle behind this is the SAID (Specific Adaptation to Imposed Demands) principle. This means that the body will adapt specifically to the demands placed upon it. If you progressively expose your neck to greater loads and challenges in a controlled manner, it will become stronger and more durable in those specific positions.

Phase 1: Deep Neck Flexor Holds

A great place to start neck strengthening is with supine deep neck flexor holds. These exercises target the deep muscles at the front of the neck, which are responsible for stabilizing the cervical spine during movement. In a supine position (lying on your back), you will lift your head slightly off the ground, drawing your chin toward your chest in a controlled fashion while maintaining a neutral spine.

This simple movement builds the foundation of strength and endurance in the neck and should be mastered before moving on to more advanced exercises.

Phase 2: Deep Neck Flexor Holds with Rotation & Side Bending

Once you’ve developed a good base of neck strength with isometric deep neck flexor holds, it's time to introduce movement. Progressing to supine deep neck flexor holds with rotation adds a new layer of complexity. In this variation, you will hold the chin-tuck position while rotating your head side to side in a controlled manner. This helps train the neck to maintain stability and

To perform the side bending variation, you would apply the same principles to the above but just tilt head side to side under control maintaining retracted neck position. 

Phase 3: Stability Ball Isometrics

Once you’ve established a solid foundation with deep neck flexor holds and controlled rotational movements, the next progression involves isometric holds using a stability ball. These exercises target the anterior (front), posterior (back), and lateral (side) muscles of the neck and add another dimension of stability and strength.

Using a stability ball against a wall, you can perform isometric holds in different positions. Here’s how to incorporate them:

• Anterior Neck Isometrics: Stand facing the wall with the stability ball positioned against your forehead. Apply gentle pressure into the ball, engaging your neck muscles without moving your head. Hold this position for 10-30 seconds, focusing on maintaining a stable and neutral spine.

• Posterior Neck Isometrics: Turn around so that the back of your head is pressing into the stability ball. Just as with the anterior hold, apply pressure into the ball, focusing on activating the posterior neck muscles. This is particularly important for BJJ athletes who must defend against rear chokes, neck snaps and whiplash-like forces during training.

• Lateral Neck Isometrics: Stand sideways to the wall with the ball positioned against the side of your head. Gently press your head into the ball, engaging the lateral neck muscles (sternocleidomastoid and scalene muscles) and holding for time. This exercise improves neck stability for situations where your head may be pulled or pushed to the side in training.

These stability ball isometrics allow you to build strength and endurance in the neck without requiring heavy loads. They also help improve isometric strength, which is crucial for BJJ athletes who often have to hold their neck in awkward positions for extended periods.

In our next post we will explore more advanced neck strength variations for those who are serious about keeping their necks healthy and optimizing performance.

"Before implementing any exercise or rehabilitation program, it’s important to consult with a healthcare professional, especially if you are dealing with a nagging injury. They can help you tailor these principles to your unique needs and ensure you progress safely."