Neck Bridges Technique - JP Fitness Forums

karky · 03-09-2007, 07:53 AM

I wanna start progressing some on my neck training. Ive been doing isometric exercises (pushing my head against my hand, all 4 ways).
Ive seen mainly two methods of static neck bridge (not rolling the head) one is keeping the neck totally in line with the body, and having only the back of the head and feet in contact with floor. But anotherone it seems as they "look upward" and almost try to make their forheads touch the floor. Which one is more correct?

or

I also saw Matt Furey said you should go so far as making you're noise touch the ground, obviously you would have to build up flexibility before doing that..

Jason B · 03-09-2007, 11:01 AM

I think the bottom one looks much safer, but I've never tried either.

Alcoholiday · 03-09-2007, 12:07 PM

none, b/c your neck probably isn't strong enough to start bridging.

karky · 03-09-2007, 12:18 PM

i have tried once, only got about 30-40 sec hold. not strong enough? Should i do some basic flexion, and extention with a weight plate to build up strenght?

Phaedrus49er · 03-09-2007, 04:50 PM

In my completely anecdotal and unscientific opinion as a former wrestler, neck bridge work was done to be able to support your own bodyweight as well as that of another person who was trying to pin your shoulders to the mat. However, we only did bodyweight and drill work. No actual weights involved.

Regarding range of motion, during warm-ups, we'd try to get our noses to touch the ground, using our hands as support as needed. Regarding strength, it was just a daily part of practice, so frequency is key since you don't want to risk injury with overloading. Just make sure to practice front bridges as well as back bridges to maintain balance.

A good drill for this is something we called bridge flips where you start in a back bridge, reach over your head to grab a (standing) partner's ankles (arm's length away, so straight arms), and bounce back and forth (using leg and core strength) between front and back bridges (in the front position, your legs go to one side of the standing person or straddle the legs). We also did hip heists where you move from front to back to front bridges by cutting your hips and leaving your head in contact with the ground.

I wouldn't recommend an external load until you've spent a few months on bodyweight work. Just my two cents.

Alcoholiday · 03-09-2007, 08:55 PM

Quote:

Originally Posted by karky

i have tried once, only got about 30-40 sec hold. not strong enough? Should i do some basic flexion, and extention with a weight plate to build up strenght?

if it were me, i would definately do some stuff like neck harness work before you advance to bridges. Harness work is adjustable in weight so you can slowly progress, where bridges aren't. If you're not strong enough to bridge, and you try, then you're screwed. W/ a harness, you'll be able to adjust by weight as low at 2.5 pounds.

Just my 2 cents.