Boxing is a sport that requires great physical strength and endurance. Therefore, boxers focus on intense training to strengthen their arms, legs, and abdomen. However, one crucial part of the body is often overlooked: the neck. In this article, we will explain neck training, its importance, and the benefits that its correct execution can bring.
What is neck training?
This is a routine that involves specific exercises designed to strengthen the neck muscles, including the cervical extensors and flexors. These techniques may include movements such as resisted neck flexion and extension and isometric exercises that involve holding a position against external resistance. From the outside, it may be seen as a strange practice; however, it is widely common in both combat and non-combat sports (for example, football).
Importance of strength training for the neck
The neck has the function of connecting the head to the body to provide stability, as well as protection to the spine. By strengthening the muscles in the aforementioned area, boxers can obtain several significant benefits:
- Injury prevention: neck training contributes to strengthening the muscles and ligaments that support both the head and neck. This can reduce the risk of injuries, such as whiplash or concussions, by better absorbing and distributing the force of blows received.
- Improved endurance: a strong neck helps maintain proper posture during fights. This allows boxers to maintain a highly effective defensive position for a long time, improving their resistance and ability to dodge blows.
- Power: Strength in the neck also leads to greater stability, which guarantees efficient energy transfer from the trunk and legs to the fists, producing more powerful and effective impacts.
- Stability and balance: Constant neck training generates the ability to resist impacts and sudden movements, allowing boxers to maintain a firm position and react quickly to the opponent’s movements.
As if that were not enough, neck training can also positively impact general posture, prevent common cervical injuries, and improve athletic performance in other sports. By practicing these exercises, it will be possible to assimilate the blows better because the support of the cervical spine is strengthened, which favors the prevention of spinal cord injuries. But you mustn’t overdo these routines. If you need to, consult a professional trainer to get the most out of the techniques. They will tell you how to workout neck in the best way.
How to workout neck?
To carry out this training, boxers usually carry out an endless number of exercises; in the following lines, we present some of the most important ones:
Neck plugs: To perform this exercise, lie face down with your head hanging from a flat surface. Next, lift your neck and turn it from side to side. Repeat this process several times.
Heavy Collars: The boxer puts on specialized neck equipment that is a certain weight and tied so that it is fixed to the head. With these devices, you can only exercise by moving your head up and down, not to the sides, because injuries can occur.
Heavy discs: As with collars or chains, using discs, which you must hold at the height of your neck while facing down on a flat surface, is also allowed. After you hold the disc, raise and lower your head as if nodding as you inhale. Then, be sure to lift your head back so that it returns to the starting position as you exhale.
You can also do this exercise opposite: Face up on the same flat surface and hold the disc at forehead level. Remember that your head and neck should be in the air to start. First, lower your head slowly in a semicircular movement and inhale; then, lift it as you exhale. The challenge is to hold the contraction for a second.
According to experts, three sets of 15 repetitions and 60-second breaks are necessary. Additionally, they recommend starting by doing these routines without weight so you can get used to the movement.
How often do you need to train your neck?
The time invested in this practice will depend on your level. For example, a person who trains a lot in the gym without participating in competitions needs to do neck training exercises twice a week, but if they compete regularly in addition to training, they must practice neck exercises at least three times a week.
Neck training is essential for boxers as it provides a number of key benefits for their performance and protection. Boxers can improve their endurance, punching power, and stability and even avoid injuries by including specific exercises to strengthen the neck muscles. Don’t underestimate the importance of a strong neck in boxing, and consider including strengthening it in your exercise routine to gain significant advantages in the ring.
