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GRAPPLER'S SECRET WEAPON
Author: Andrew Zerling
A thick neck sends out a warning: The person attached to it is probably strong, and he may well be a trained grappler.
That cautionary message is so clear to martial artists because they know the body part can be a powerful weapon, especially when it’s coupled with the right technical knowledge. Furthermore, because the neck is often a target for strikes, chokes and cranks, a developed one announces that the person standing under it is willing and able to absorb punishment.
Anatomically, the neck is the pillar that supports the head, but for ground fighters, it also has the capability of functioning as a third arm. When developed properly, it can help them nullify their opponent’s techniques while implementing their own attacks. Because any chain is only as strong as its weakest link, neck work needs to be incorporated into every martial artist’s training—including yours.
Offense
Since most fights start while the participants are on their feet, a discussion of the combat importance of the neck logically begins with takedowns. If you know how to wrestle, chances are single- and double-leg takedowns are an essential component of your arsenal. During the execution of those moves, your power begins in your lower body and ends at your head. Your neck channels the energy from the rest of your body, allowing your head and neck to enhance your ability to perform the takedowns, says Brazilian jujutsu expert Renzo Gracie.
If you attempt a single- or double-leg maneuver, your opponent may counter by sprawling, or shooting his legs backward and positioning his upper body on top of yours. The part of your body that bears the brunt of his action will probably be your neck because as you scramble for a better position, his torso will be resting on the back of your head. To prevail, you must be able to endure the weight long enough to slip into a better position.
Various chokes and arm locks also depend on the neck for success. Among them are the rear naked choke and side naked choke, both of which are enhanced when you use your head and neck to apply pressure against your opponent’s head. In Mastering Jujitsu, Gracie and co-author John Danaher note how the head assists in the execution of the rear choke: It and the forearms become opposing forces that act on the adversary’s neck to complete the hold.
For some arm locks, the head and neck function as a vise or an extra arm to hold your opponent’s limb in place. When subduing a particularly tenacious foe, you may need to recruit your whole body to get the job done, and that’s when a strong neck can be the deciding factor.
Whether you’re standing or on the mat, anytime you’re chest to chest with your opponent and unable to engage your arms, a head butt can be just what the doctor ordered. Obviously, a strong neck is required if you hope to slam your skull into a target and recover quickly enough to take advantage of the situation. Remember that such a strike will not always end the fight, but it will definitely create an opening for a submission hold or knockout blow.
Defense
Studying the grappling arts forces you to practice seemingly endless breakfalls. The higher and more forceful the fall, the more important your neck muscles become, for you must tightly tuck your chin to your chest to prevent the impact from whipping your head back when you land. Aikido master Yukio Utada once mentioned that his years of breakfall training had probably increased his collar size.
As a grappler, you must remain aware of your balance and base. When you have an advantageous top position—such as the mount, the knee-on-the-stomach position or the side control—your stability can be used to negate the actions of a thrashing opponent. At times you may have to preserve your positional advantage by placing your head or neck on the ground like an extra arm. Called “basing out,” the maneuver can prevent you from being rolled over long enough to reorient yourself or work for a submission. Brazilian jujutsu includes scores of submission holds and escapes that exploit the ability to base out with your head, Gracie says.
The need for neck conditioning becomes obvious the first time you attempt to fight off a choke or crank. Being able to dish out punishment is important, but being able to take it can be even more critical. To win, you must first survive.
In striking, a powerful neck can once again save the day. Whenever a punch connects with your head, the muscles of your neck act as a shock absorber, writes Dr. Joseph Estwanik in Sports Medicine for the Combat Arts. Having developed an ability to absorb such blows is particularly beneficial when you’re facing a skilled striker because he’ll probably be a headhunter. Of course, your preferred response will involve evasion or blocking, but when all else fails, you’ll want to be able to weather any punches that connect with your head.
Conditioning
Engaging in grappling practice and competition on a regular basis will certainly whip your neck muscles into shape. Adding gym-based training can get you to your goal even more quickly. Because of the delicate nature of the spinal column, always consult a physician before starting an exercise program that works your neck.
The neck moves in six directions—forward (to place your chin on your chest), backward (to look at the ceiling), to either side (called “ear to shoulder”), and twisting to the left and right—and it should be stretched with that in mind. The action of circling your neck is actually a combination of all of the motions and, therefore, is a valuable stretching method. Work your neck daily to increase its flexibility and lower the risk of injury. Perform all movements slowly and properly.
Strengthening the support structure of your neck is also important. In Sports Medicine for the Combat Arts, Estwanik notes that in addition to isometrics—which can be done alone or with a partner—machines such as those manufactured by Nautilus are effective for developing the relevant muscles. One such device is the four-way neck machine, in which you place your head against a padded rest. It allows you to move forward, backward and to the sides. Another, called the rotary neck machine, permits you to twist your head against resistance.
You can also use a head harness with suspended weights. It enables you to perform forward, backward and side-to-side movements. No matter which method you select, start with light resistance and gradually increase it. Be prepared for minor after-workout stiffness because in everyday life, you don’t exert your neck muscles much, and they probably won’t be used to the added load.
If you’ve done any wrestling, you’re no doubt wondering where the wrestler’s bridge fits into the equation. After all, it’s a staple of most high-school programs. Here’s the scoop: The wrestler’s bridge is an advanced neck exercise in which only your head and feet support your body, and it can be dangerous if done improperly. If you really want to add it to your routine, seek out personalized instruction from a qualified wrestling coach or other expert. Estwanik summed it up nicely when he wrote: “Bridging as an exercise must be practiced in respectful moderation. View [it] as a technique to be learned, not as a safe repetitive exercise.”
Necking Time
The first step in improving your martial arts ability is recognizing the role various body parts play in the execution of your techniques. Now that you’ve learned how your neck can assist you offensively and defensively, all that’s left is the training. Do it diligently, and in short order you’ll be enjoying all the benefits a strong and conditioned neck has to offer. Then, if you find yourself up against a seasoned grappler and it feels like you’re fighting an octopus, at least you’ll have a third arm to rely on ...
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