Why Competitive Boxers Should Train Their Necks (And How to Do It Right)
- Coach Dave
- Jun 18
- 2 min read
In boxing, the neck isn't just a supporting player—it’s part of your defence, your posture, and your ability to absorb and redirect force. Yet, neck training is often overlooked in favour of more glamorous lifts. For serious boxers, that’s a mistake.
Why Neck Strength Matters
The neck plays a vital role in protecting the brain during impact. A stronger neck can reduce head acceleration when taking punches, potentially lowering concussion risk. It also helps boxers maintain posture under fatigue—especially when defending, slipping, or clinching. For combat athletes who spar and compete regularly, neck training can offer both performance and protective benefits.
What the Research Says
Several studies have found that increased neck strength can reduce head kinematics during impact. In simpler terms: a stronger neck means less head movement when you're hit. That doesn't make you concussion-proof, but it does provide an extra layer of protection.
While research specific to boxing is limited, crossover evidence from rugby, MMA, and American football supports the inclusion of direct neck work in contact sports training.
Key Neck Strengthening Exercises for Boxers
Neck Isometrics (Manual Resistance or Harness)
Hold against resistance in all four directions: flexion, extension, lateral flexion, rotation.
Start with 3 sets of 10-second holds per direction.
Neck Harness Extensions
Excellent for building strength in neck extensors.
2–3 sets of 12–15 reps, once or twice per week.
Partner Resisted Neck Movement
Allows for dynamic resistance and boxing-specific angles.
Ensure partners apply consistent, safe pressure.
Supine/Prone Neck Bridges (Advanced)
Best reserved for experienced athletes with coaching oversight.
Low volume, high control.
Final Word
Neck training won’t win a fight outright—but it will help you stay safer, more stable, and harder to rattle in the ring. For competitive boxers, that’s a smart trade-off for a small weekly investment. Like a good jab, it’s not flashy—but it’s fundamental.
Ready to Level Up?
If you're a competitive boxer over 30 and serious about staying strong, sharp, and in the game, we’re here to help. We design strength programs that match you, your schedule, and your goals—without compromising performance or recovery.
Strength isn’t just maintenance—it’s your edge.
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