NECK HARNESS & NECK TRAINING

The neck harness is a piece of equipment which allows you to replicate the effects of weight training in the neck, in order to add strength and stability to the neck and upper back muscles. Despite the fact that neck training isn’t a common existence in the training regime of most boxers, it’s importance cannot be underestimated or overlooked. In fact, it is quite surprising that many fighters do not train their neck muscles consistently, seeing as some of the greatest fighters in boxing history, such as Mike Tyson and Floyd Mayweather would do so.

Mechanics

Having a strong neck will contributes to your ability to take a punch well. This is because stability in the neck reduces the whiplash effect when you are rocked with a punch, and will significantly reduce the extent and speed to which your head is pushed back from a punch. A strong neck will also reduce the concussive effect of punches, by reducing the shake within the inside of the skull as a result of minimal shock and movement.

Improvement

They say you are either born with the ability to take a punch, or not. It’s partially true, but like anything else that is hugely influenced by genetics and innate biology, this doesn’t mean that slight improvements cannot be made. With the help of certain equipments and exercises, if you are not blessed with a genetic strength in one area of your body, you can at least make some progress that will indeed be invaluable when it’s time to fight. Likewise, even if you are blessed with the ability to take punches well, any more improvements in this area will certainly still do you the world of good.

Putting it on

                When using the harness  strengthen your neck, place it on your head with the front part of harness lower than the back part of the circumference. This is because when you move your head downwards, this will bring the front part up, and it will stop it from going too high. Also, try not to place it on in a way that will rub against your ears and cause discomfort after consistent use.

Anthony Joshua uses weight on his neck

Setting up

Once you’ve put it on your head, put the weight on the chain. Start small. Injuring your neck is a severe injury by nature and there is simply no point risking hurting your neck by trying to progress too quickly. Slow and steady wins the race. Start off with 2.5 kg, but it depends on your starting strength. If that’s too uncomfortable then start off with 1. If 2.5kg seems small, use a heavier weight. Once you’ve attached the weight, if you have a high platform (such as a table, or even the edge of a high boxing ring) you can use to lay down on horizontally, use that. If not, try to use a smaller platform that is still high enough for you to lean on so that you back is at a diagonal angle. You could use the harness while standing up, but the more horizontal your body is, the better. This is because it will force more muscles in your neck and back to work against the resistance.

Exercise

To start off, lay or lean with your stomach facing downwards and bring your head up and down for 30-40 seconds, and rest for the remaining 20-30 seconds. Repeat once more. Then afterwards, twist the harness and lay or lean on your side that the weight is now hanging to either the left or right. Now, you will use the harness to work on the side muscles of your neck for 30 seconds, and then rest for 30. Repeat on the other side. Lastly, lay or lean with your stomach facing the sky, and twist the harness so that the weight would be touching your back if you were to stand up. Now, strengthen the front part of your muscles by bringing your chin to your chest and then bring your head back to its starting position. Repeat for 30 seconds.

As time goes  by and your strength increases, increase the weight and lengthen the time up to 50 seconds with a ten second break, instead of 30 seconds work and rest.

The harness can also be used sitting upright

You can purchase the neck harness from Amazon, if you wish to add neck muscle training to your regime

Final Note

The vast majority of legendary champions of boxing history all had great defence. They rarely would take consistently flush shots to the chin, unless their ego and emotions got in the way. However, despite the fact that an elite champion does not expect to take many punches while he’s in the ring, that doesn’t stop him from putting safe guards in place, just in case they do get hit hard. This is what it means to be a champion, to prepare all around the board, so you are ready for any situation or challenge that comes. As a champion-in-training, you have to apply this mindset to yourself, even if you do have great defence. Prepare for the unexpected, so that you can remain confident in times of adversity. Many egotistic fighters will skip out on training their neck because they are clouded by excessive images of things being 100% in their favour. However, this mindset is a complacent one. This is where you make the difference: by investing time towards doing the things you know, that the others will not.

If you decide to buy it, or have already used it, let me know how you found it! – Reemus