Every week we get asked “are deadlifts, shrugs, and rows enough for neck strength?”
In short, no.
Conley et al (1997) investigated this exact topic.
Two groups were given a 12-week program:
Group 1 performed compound lifts (inc rack pulls, RDLs, rows, and shrugs)
Group 2’s had the same plan, except, they performed neck extensions for 3 x 10 reps
👨🔬 Results: Group 1 had zero increase in neck size or strength. Group 2 had a 6kg increase in neck strength and a 2.5cm increase in neck size.
i.e. If you want a stronger neck, you have to train your neck.
Here’s the 3 step progression we use:
3-step Neck Progression:
Step 1: Plate Neck Flexion
🎖️Progress: When you can do 3 x 20 with 20kg
🗒️Technique Tips: Start at 2.5kg, 1-4 x week, progress gradually. Avoid turning these into sit-ups. Make sure the motion comes through the neck.
Step 2: Reverse Neck Bridge
🎖️Progress: When you can do 3 x 45s
🗒️Technique: Keep chin tucked and hips high throughout, squeeze your glutes the entire time.
Step 3: Prone Neck Bridge
🎖️Progress: When you can do 3 x 30s (no hands)
🗒️Notes: Start conservatively with hands on the ground, and gradually reduce hand assistance as your neck strength develops.
Do you want a free in-season programme? Get your free in-season Game Ready Programme here – Game Ready: The Inseason Training Programme
