Suspended Neck Extension

Suspended Neck Extension

Classification

Utility: Basic or Auxiliary
Mechanics: Isolated
Force: Pull

Instructions

Preparation

Place belt or strap around end of suspension trainer. Place belt around head above ears and clamp belt snugly around head by tightly gripping ends close to forehead. Step back facing direction of suspension trainer until it is taut. Lean back at angle against support of belt and suspension trainer by stepping forward slightly while keeping head and body straight.

Execution

Lower angle of body by bowing head until chin is near upper chest. Increase angle of body by raising head. Repeat.

Comments

This exercise can be performed with belt looped on TRXⓇ style suspension trainer or adjustable length gymnastics rings. Throughout movement, keep body straight and maintain tight grip on belt against forehead. Use neck to pull belt rather than allowing hand to assist.

Woven cotton or cloth belts tend to slip less, particularly on bald head. If belt slips from head, place small towel between belt and head. Belts not made specifically for weight training may cause injury if they fail under load in which they were not designed.

Easier

Begin with upright position at top position so neck structures have an opportunity to adapt. Standard neck exercises with light weights can also be less intense.

Harder

Exercise is more challenging when body is reclined further back.

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