This is a very old exercise and a very good one. A favorite of the old time strong men. Very tough, very simple, very Spartan. There is a lot of bad press about it but you shouldn't have any problem as long as you;
You may decide you don't need any advanced neck work (wrestlers bridge is advanced), which is fine. In that case stick to the above about twice a week.
Fold up a towel on the floor and rest your head on it, you are facing up. Keep your legs well apart and use your hands for good balance. Slowly arch up as much as you can. Aim to balance on the front part of your head, not the top. Imagine yourself trying to touch your nose to the floor.
The key to this whole exercise is to really ARCH your body. When you do it right, it will work the heck out of your legs, lower back, spine and neck. It's more of a whole body exercise than just for the neck. And hard bloody work!
Now hold this position for as long as you can. Shoot for 2-3 minutes and keep arching, arching! Then take a break, stretch a little then go again.
Use your hands for balance but push with them to make things easy.
As a beginner start with 20-30 seconds and slowly build up.
Once you can hold this position for 3 minutes, give it a try without hand support.
You can also throw in some levering movements. Use your neck strength to lever yourself up and down. Get a good range of motion.
Do 10 reps for 3-5 sets with about 1-2 minutes rest in-between.
You will soon be able to start holding extra weight to your chest while doing these.
This is an advanced routine that you can use if you want to really beef up your neck and trap area. As with any specialization routine you should concentrate on this for a while and ease off on other training for full recovery.
Do Dips / Chins / Press & Curls only once a week during this routine. Do Squats & Stiff-legged Deadlifts only once every 2 weeks.
Work this routine at least 2 times a week say Mon & Thu.
But if you are keen you can do it 3 times a week say Mon, Wed & Fri. If, however, you are training it 3 times a week make sure you get plenty of rest and quality food to aid recovery.
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