Neck Exercises for Wrestling

Wrestlers need strong neck and shoulder muscles to perform moves and escape techniques. Exercises such as the neck roll and the wrestler's bridge are commonly used, but care should be taken when performing these exercises as the chance of injury is high if not performed correctly.

  1. Manual Resistance

    • Applying pressure to the head and neck will provide manual resistance and increase strength in the neck. Place your hands on your forehead and apply pressure, using your own strength. Keep your neck still and apply as much pressure with your hands as you can. Switch to the sides and back of the head to work all areas of the neck. Another way to use manual resistance to train the neck for wrestling is to lean against a wall and apply pressure to the neck. Place a small pillow between your head and the wall and lean against the wall, holding yourself still with your neck muscles. Rotate to the back and sides of the head to work all areas of the neck. This exercise uses static pressure and manual resistance to strengthen the neck.

    Wrestler's Bridge

    • Bridge exercises are staples in the wrestling world. A wrestler's bridge increases strength and flexibility in the neck. Perform a basic wrestler's bridge by lying on your back and bridging up, using your neck to support your body weight. Place the top of your head on the mat and try to roll from side to side so that your nose touches the mat. A front bridge is another wrestling exercise that increases flexibility in the neck. Kneel on the mat and place your hands on the mat. Place your forehead on the mat and extend both of your legs behind you, so that all of your body weight is placed on the neck for support. Roll the neck in a circular motion, slowly. Both bridge exercises take time and practice to perfect, as they are difficult to master.

    Weight Resistance

    • Using weights builds the muscles in the neck. Lie face down on a flat weight bench and hold a weight plate behind your head. Keep your shoulders above the end of the bench so your chest, face and neck do not touch the bench. Slowly lower your head while keeping the weight plate secure, as if you are nodding forward, and inhale. Exhale and return your head to the starting position in a semi-circular motion. Repeat for three sets of 10 repetitions. Jerking motions or quick movements can injure the neck, so be certain to use caution performing this move.