Wrestling Exercises to Develop a Huge Neck | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Wrestling Exercises to Develop a Huge Neck

May 28, 2012

Must See Wrestling Videos

If you've ever seen great wrestlers, most have one thing in common: they all have huge necks and big traps. Having a big, strong neck is extremely important for bridging when you're stuck on your back, squaring up, finishing takedowns and preventing injuries. No wrestler wants to deal with nagging neck pain all season long.

Try these strength exercises to get the big, strong neck that you need. Neck isolation exercises involving isometric holds, neck harnesses or a four-way neck machine are great for building size. However, my top three exercises for building a big, powerful neck incorporate several muscle groups, which will increase strength throughout your body.

Select two of these exercises to perform in your upper-body workouts, one to two times per week.

Clean-Grip Snatch

The Snatch is a great all-around explosive exercise that will also build a huge yoke (a.k.a. neck and traps). This is an Olympic lift, which can be a little tough to learn, but the Clean-Grip Snatch has huge benefits once you master it. It's one of the best exercises you can perform to increase explosive power.

Sets/Reps: 3-8x2-5

Snatch-Grip Deadlift

Deadlifts are a must to develop a strong, explosive body and huge yoke. The Snatch-Grip Deadlift uses a wider grip, which increases neck muscle activation.

Sets/Reps: 3-5x3-6

Farmer's Walks

Many athletes think Farmer's Walks are just a grip strength exercise, but they add muscle to the body, particularly the neck and traps. You can use a heavy set of dumbbells, kettlebells or plates for this great yoke-building exercise.

Sets/Duration: 1-3x30-60 seconds

Stick to these exercises and you will dominate on the mat! If you have any questions about training for wrestling, please contact me at flahivetraining@gmail.com.

Photo:  Flickr.com

Connor Flahive
- Connor Flahive is the owner and head sports performance coach at Flahive's Advanced Strength Training (F.A.S.T.) in Park Ridge, Ill. F.A.S.T. specializes in strength, power...
Connor Flahive
- Connor Flahive is the owner and head sports performance coach at Flahive's Advanced Strength Training (F.A.S.T.) in Park Ridge, Ill. F.A.S.T. specializes in strength, power...
More Cool Stuff You'll Like

5 Isolation Exercises Your Workout Is Missing

5 isolation exercises your "Functional Training" is missing Back in my day kids (I swore I'd never say that) we used to lift one muscle at a time. We...

7 Strategies for Faster Workout Recovery

Get a Ripped Core With 6 Advanced Dead Bug Variations

Improve Soccer Agility with Lateral Strength Exercises

7 Ways to Work Out Competitively Without CrossFit

5 Softball Catcher Drills for Throwing Power

4 Lifts to Build Wrestling Strength

A Better Way to Train Your Core

Make Lifts More Challenging With Resistance Bands

Dominate Your Bench Test With This Strategy

Never Bench Press With Your Feet in This Position

Don't Train Your Arms Until You Can Do These 4 Things

Blast Through Plateaus with Tempo Sets

7-Exercise Core-Blasting Workout

Notice On-Court Results With This Basketball Core Workout

3 Sandbag Training Mistakes Athletes Make

3 Nordic Hamstring Curl Exercises to Boost Your Performance

How to Design a Greco-Roman Wrestling Training Program

Mike Boyle's 5 Tips for More Effective Workouts

Build Full-Body Strength With 5 Suspension Trainer Exercises

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Break Through Plateaus With the 1-10 Drop Set Method

4 Deadlift Variations to Increase Your Pull

Get Faster by Improving Your Core Mobility

Perfect Your Squat Technique With the Unloaded Squat

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Reach New Training Heights With Resistance Band Exercises

How Often Should You Vary Your Exercise?

4 Exercises to Build True Lacrosse Power

The Best Single-Leg Exercises for Youth Athletes

Master the Lateral Lunge to Improve Your Hockey Stride

Top 5 Baseball Strength Training Myths

4 Sure-Fire Ways to Build a Strong Core

7 Exercises That Safely Build Shoulder Strength

3 Explosive Exercises Designed to Increase Pitching Power

3 Post-Activation Potentiation Combos for Explosive Strength

Kyle Lowry's 12-Week All-Star Training Program

How Functional Training Has Overly Complicated Strength Training

These 3 Single-Leg Movements Will Improve Your Squat Technique

7 Best Lower-Body Strengthening Exercises

The Simplest Bodyweight Workout Ever

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Develop Core Strength for Throwing

10 Ways to Get Stronger With a Sandbag