Neck Bridges! Neck Bridging Workout For Grapplers

By · Wednesday, January 21st, 2009

Part One

“Is Neck Bridging The Best Neck Exercise?”

That’s a good question!

Here’s my opinion:

It’s definitely one of the best… however, there are so many great neck exercises, I wouldn’t wanna pick just one as my favorite. I do ‘em ALL.

That being said, the neck bridge should be a MANDATORY exercise for all wrestlers, submission grapplers, and fighters.

Neck bridges are definitely at the top of my list of the best neck exercises for combat sports.


I’ll tell ya why…

“7 Reasons Why You Should Be Doing Neck Bridges If You’re A Combat Athlete”

1.  Neck Bridges Are “Sport-Specific” (If you can’t perform a good neck bridge, you’re putting yourself at a significant competitive disadvantage. There are a variety of techniques, both offensive and defensive – like sweeps and escapes – that require you to have an explosive neck bridge. If you can’t do a neck bridge or aren’t strong enough to do one, you’re gonna be in big trouble.)

2.  Neck bridges can be used to develop strength (In grappling, your opponents will be constantly working hard to control your head. Some are gonna be beat on your head pretty hard. The stronger your neck is, the harder it’s gonna be for your competition to control your head.)

3.  Neck bridges can be used to build muscle (Who wants a skinny pencil neck? Not me! In fact, the amount of thick, dense muscle I had piled onto my neck is what literally save my life!)

4.  Neck bridges can be used to gain explosive power (A powerful neck bridge will allow you to explode off the bottom from a variety of specific positions.)

5.  Neck bridges can keep you from getting pinned (In wrestling, you can’t let your opponent pin your shoulder blades to the mat… if you do, you lose. In submission wrestling or BJJ, if you can’t bridge out to make space when your opponent pins you, it’ll be easy for him to tap you out.)

6.  Neck bridges are one of the best “all-in-one” type of neck exercises (Once you get the basic movements down, you can do neck bridges to work just about every area of your neck.)

7.  Neck bridging can prevent injury (Neck bridging, when done properly and safely, can help to prevent injury by conditioning your neck, making your neck muscles bigger and stronger, and making your neck tougher. I’m not paralyzed right now as a direct result of all the neck bridging I did, so it’s pretty tough to argue with me on this one. As long as you’re careful and do the proper neck bridging progressions, you won’t have any problems doing a neck bridge. However, if you’ve had surgery or have a pre-existing condition, you better consult with your doctor to see if bridging is safe for you to do.)

I could go on and on… and I will… (this is just part one)… but there you have 7 great reasons to start building your neck up to be able to perform this valuable neck exercise.

If you’re a wrestler, mixed martial artist, BJJ grappler or any kind of combat athlete, you’d better know how to bridge!

Here’s a clip of a neck bridge workout that I do a lot once I’m sweating and my neck is warm.

Press the “Play” button on the video below to watch…

Neck Bridging Workout Video Clip:


There are specific neck bridging progressions you should follow in order to stay safe while you build up your neck. Start off slow and be careful.

Never go from doing nothing for your neck to all of a sudden trying to do a full-blown neck bridge workout like the one above.

Always consult a physician before trying any kind of neck exercises or any physical activity whatsoever. These videos and tips are not meant to be used as medical advice. Use these neck exercises at your own risk.

To learn more about how to build a big, strong neck and to get free access to the neck training secrets I’ve learned over the years, go to my website at

Protect Your Neck!

Jim Kelly

P.S. For more neck exercise tips and neck workout videos for wrestling and grappling just like the one above, give me your name and email so I can send you my free “Neck Training For Grapplers” ezine…

Sign Up For FREE Neck Training Tips & Videos:

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