KombatClinic.com video article
The 'wrestlers-bridge': 8 basic bodyweight progressions (Part 1)
By David Webb, uploaded 29 April 2009

Competing in a sport like mixed martial arts requires the athlete to be conditioned from head to toe, quite literally. With mixed martial arts encompassing a whole plethora of strategies/tactics to beat an opponent conditioning the body in all areas becomes a major concern. Flexibility and agility that is akin to a gymnasts, strength and power close to that of an Olympic weightlifter or international Rugby player, speed and endurance similar to that of an Olympic athlete, the list could go on for this entire article. One area often neglected by beginners to MMA is neck strength.

Just have a quick think about what a mixed martial artists neck goes through throughout the course of a fight: slipping, bobbing and weaving during stand-up exchanges, absorption of the shock from a clean contact, domination in the clinch from an opponent, strangulations, choke attempts, having the head snapped down, extreme forces when using the head to finish a shoot attempt, once again the list goes on.

Muscles of the neck: anterior	Muscles of the neck: posterior

Not only do these pressures exist during a bout but through the training regimes that fighters have to go through to a) stay conditioned and b) during the 8-12 weeks preparing for a fight (i.e. cross training Muay Thai, wrestling, Judo, BJJ, etc.). Over the years many successful combat athletes outside of the mixed martial arts world have sworn by the training effect developed through basic bodyweight neck bridging. Whilst a case can be argued for the potential for injury whilst using such methods over long periods of time and or training the 'bridging' methods incorrectly the potential for strength gains and development of sheer mental determination cannot be denied.

It would be hard to find one combat based sport that does not place an emphasis on neck strength: Muay Thai practitioners, high-level Judoka, olympic wrestlers, western boxers all need strength at the neck if they are to be successful at their chosen discipline. The video article attempts to convey 8 basic bodyweight progressions to develop neck strength safely.

1.From the knees, using the hands for balance
2.From the knees without the hands
3.On the feet, using the hands for balance
4.On the feet without the hands
5.Reverse bridging, using the hands for balance
6.Reverse bridging without the hands
7.Static examples with active exercise
8.Neck conditioning whilst in head stand

The accompanying video herein is by no means a definitive guide as there are literally thousands of ways to condition the neck in every plane of motion. Nevertheless, it is hoped that this video will provide the basics for individuals to go on to develop refined more individualistic ways of training the trapezius, sternocleidomastoid and the other major muscles of the neck.

Key points:
>Be sure you neck is fully warmed (stretched) before embarking on exercise involving bearing bodyweight
>Each movement should be slow and controlled
>Always practice the movements with a competent knowledgeable training partner
>Use a full range of motion (from crown of head to nose)
>Never rush through the exercises
>Ensure you warm down after practice