Neck Training: The Key to Hidden Total Strength
by: Josh Bryant
The first time I ever saw serious neck training was back at the YMCA in 1994 with my best friend, Adam BenShea. We’d just downed a feast at Jack in the Box, strolled in, and, lo and behold, there stood this old head who looked like he could pull your pancreas out through your nose. His name was Jonathan, a true brick shithouse with a neck thick as a fire hydrant. Imagine Popeye Saaverda from Blood In, Blood Out, only leaner with 50 extra pounds of muscle stacked on top.
Jonathan wasn’t just some big guy; he was the enforcer at the local Spearmint Rhino—affectionately dubbed the “Cheesecake Palace”. He ran the place like an iron-fisted czar, keeping the bump-n-grind shenanigans in check without breaking a sweat. But what set him apart wasn’t just the brick-wall physique; it was his dedication to neck training. Jonathan swore by it, calling his neck his “insurance policy”. Said it wasn’t just for the look—it was a shield against predators, cheap shots, and injury. “Train your neck, and everything else gets stronger,” he’d tell us. Sounded like folklore back then, but over time, I found out he was dead right. Here’s why neck training is a no-brainer for serious strength.
The Bible of Neck Training:
1. Unmatched Stability and Core Engagement
A strong neck is like an anchor for the whole body. It provides stability during big lifts—squats, deadlifts, and bench presses—keeping your posture steady. With that alignment, you’re not wasting a drop of power. If your neck’s strong, the whole chain from head to toe follows suit.
2. Spinal Alignment and Safety
Jonathan used to say, “A weak neck is a liability.” He was on point. A strong neck stabilizes your spine under a loaded bar. Think of it like a roll cage in a race car—it makes you safer and lets you push harder without fear of tweaking something. That support at the top is vital when you’re going heavy.
3. Explosive Force Production
A solid neck is your foundation for power, EVEN in moves like the bench press. It doesn’t just hold up your head; it locks in the whole upper body, making sure every ounce of strength goes into the bar. That’s the difference between a shaky lift and total dominance.
4. Confidence and Focus
Knowing you’ve got a neck that can handle anything thrown at it gives you the mental edge. Confidence under the bar isn’t just about lifting; it’s about knowing you’re prepared for whatever happens. A strong neck is both physical and mental armor, letting you go all-in with no hesitation.
5. Full-Body Muscular Integration
A strong neck supports the traps, upper back, and even the lats—all crucial in powerlifting. It’s not just the neck doing the work; it’s creating a ripple effect through the upper body. With everything tied together, you’ve got a more powerful, connected chain.
6. Injury Prevention
Jonathan had it right: a fortified neck can take unexpected stress without a flinch. That strength keeps you in the game longer, reduces injury risk and helps you handle the unexpected jolts that come with heavy lifting.
Bottom line: neck training isn’t optional. It’s armor. Just like Jonathan knew back at the Cheesecake Palace, if you’re serious about dominating under the bar, get your neck right.
Grab one of Josh’s Programs that values neck training HERE
