Build a Super Stong Neck- The Neck of Spring Steel Program
he Jack Savage Files : Build a Neck of Steel the Jack Savage Way!! Savage Blog is up!
Yvette's Blog is up! Contact Info!!
Jack, I would appreciate your opinion on the value
of two exercises, the wrestlers neck bridge and the
Hindu squat. Are these exercises really that good
for you? Are regular pushups just as good? Can't you
develop the neck with isometric exercises and self
resistance exercises? I would appreciate your
advice. Best regards, Bob
--- Robert D Boggs
Hi Robert!
Hundu Squat: A very good exercise for the legs but more for building wind and endurance.
I've included it in my DynaCalisthenics course.
Neck and Wrestler's Bridge:
Self Resistance and Isometrics ( as commonly taught ) are great for the neck and will build the neck to the satisfaction of the great majority of people.
BTW : Most neck bridging variations are primarily a form of isometrics.
Many people don't want a neck they think is "too big"-so the wrestler's bridge is something they may want to stay away from
However, for wrestlers, football players, jui jitsu,and mixed martial artist- some version of the neck Bridge is the way to go.
Tips and tricks for building a Neck of Steel:
-start with self resistance and isometics for several weeks to buld a conditioning base
-add wrestler's bridge GRADUALLY: 2-3 times a week.
-overdoing the bridge will injure your neck
-there are many versions of the bridge-the Hundu version is very good and very popular
-i recomend doing the Bonomo Bridge for at least a month before going on the the Hindu Bridge. This version is so good it may actually be superior to the Hindu version- but do both for complete development:
Bonomo Bridge:
On back -bridge up on bottom of feet and TOP of head -hands go to the floor with arms relatively straight- flex entire body as you press hands into floor: the idea being to get a total body isometric contraction- hold for desired number of seconds WHILE BREATHING
Do 2- 3 times per week with at least a rest day in between. Finish off with Dynaflex and Self Resistance exercises to round out development and for stretching and flexibility benefits.
Start with just ONE rep, adding a rep every other workout until you reach 6-10 reps.
For each rep the flexing is held for the number of seconds equel to the number of the rep.
Example:
Rep 1 hold for 1 second
Rep 2 hold for 2 seconds
Rep 7 hold for 7 seconds
etc
In Strength,
Jack Savage
[neck strength]
[bridging]
Yvette's Blog is up! Contact Info!!
Jack, I would appreciate your opinion on the value
of two exercises, the wrestlers neck bridge and the
Hindu squat. Are these exercises really that good
for you? Are regular pushups just as good? Can't you
develop the neck with isometric exercises and self
resistance exercises? I would appreciate your
advice. Best regards, Bob
--- Robert D Boggs
Hi Robert!
Hundu Squat: A very good exercise for the legs but more for building wind and endurance.
I've included it in my DynaCalisthenics course.
Neck and Wrestler's Bridge:
Self Resistance and Isometrics ( as commonly taught ) are great for the neck and will build the neck to the satisfaction of the great majority of people.
BTW : Most neck bridging variations are primarily a form of isometrics.
Many people don't want a neck they think is "too big"-so the wrestler's bridge is something they may want to stay away from
However, for wrestlers, football players, jui jitsu,and mixed martial artist- some version of the neck Bridge is the way to go.
Tips and tricks for building a Neck of Steel:
-start with self resistance and isometics for several weeks to buld a conditioning base
-add wrestler's bridge GRADUALLY: 2-3 times a week.
-overdoing the bridge will injure your neck
-there are many versions of the bridge-the Hundu version is very good and very popular
-i recomend doing the Bonomo Bridge for at least a month before going on the the Hindu Bridge. This version is so good it may actually be superior to the Hindu version- but do both for complete development:
Bonomo Bridge:
On back -bridge up on bottom of feet and TOP of head -hands go to the floor with arms relatively straight- flex entire body as you press hands into floor: the idea being to get a total body isometric contraction- hold for desired number of seconds WHILE BREATHING
Do 2- 3 times per week with at least a rest day in between. Finish off with Dynaflex and Self Resistance exercises to round out development and for stretching and flexibility benefits.
Start with just ONE rep, adding a rep every other workout until you reach 6-10 reps.
For each rep the flexing is held for the number of seconds equel to the number of the rep.
Example:
Rep 1 hold for 1 second
Rep 2 hold for 2 seconds
Rep 7 hold for 7 seconds
etc
In Strength,
Jack Savage
[neck strength]
[bridging]
posted by Jack Savage at 9:04 PM
1 Comments:
Hi, Very informative blog, giving usefull information. I have written a post on my blog regarding neck training and its importance in the martial arts. the link is http://markschat.blogspot.com/2007/10/judo-neck-for-grappling.html. Feel free to check it out and let me know of any comments
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