Gym
Strengthen Your Neck with This Simple Movement
Hey everyone! Want to build a stronger, more resilient neck with just a few easy steps? This simple neck exercise targets the muscles around your neck and upper traps, helping improve posture, reduce stiffness, and protect against injury.
How it works:
Using just a weight plate rest the bumper plate gently on the upper traps (right across the back of your neck), you’ll perform controlled head nods—like a subtle “yes” motion. I use a 45 lb. plate either iron or bumper but feel free to use a lower weight to get the hang of it at first or whatever weight that you are comfortable with given your level of strength. Do not do this movement if it causes pain or if you have had major surgery on your neck or back. Make sure there is nothing that can be damaged around you if the plate falls off. Balancing the plate is a major part of the Savage Nod, so try to breathe evenly and focus on keeping the plate centered. This movement activates and strengthens the deep neck muscles safely and effectively.
Phase 1: Bend forward at the hips with hands on his knees. Using both hands put a weight plate on the back of your neck. Be in an athletic ready stance. Start with neck straight and look down but slightly forward. It should provide a slight throat choking feeling but no pain.
Phase 2: The weight plate is resting flat on his trapezius across the back of the neck. Neck bent, as chin touches chest. That is one rep. Do not look to the side. Keep head nods short and on the Sagittal plane.
Phase 3: Maintain an athletic ready stance. Head slightly nodded. Neck Straight. Bring chin up.
Why try it?
Boosts neck stability and strength
Helps relieve tension and reduce pain
Supports better posture and head alignment
Easy to do at home or the gym, no fancy equipment needed
Start slow, focus on form, and feel your neck get stronger day by day!
Try The Savage Nod
1 set of 30 Reps or until burn.