Neck exercise
Cable Neck Isometrics
Load the neck progressively with a cable and head harness, in four directions.
- Equipment
- Cable machine, neck harness
- Sides
- Both sides together
- Positions
- Props, hookers, locks, back row
Setup
Cable stack with a head harness or strap, set so the line of pull matches the direction being trained.
How to do it
- Work four directions as a minimum - flexion, extension, and lateral flexion both sides - holding each contraction for five seconds.
- Follow a slow progression: weeks one to three at 2 to 3 sets of 8 to 12 reps at 70% of max, twice a week; week five at 3 sets of 4 to 6 at maximum load; weeks six to thirteen at 3 sets of 6 to 8 at 70%; then 3 sets of 4 as maintenance once or twice a week.
- Prioritise extension, since it is the strongest direction and the one with most positional relevance.
Coaching cues
- Five-second holds, four directions minimum
- Extension is the priority direction
- Progressive load - never jerk
Common mistakes
- Training extension only, which worsens the flexion-to-extension ratio
- Progressing the load faster than the weekly progression allows
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Strength | 70% of 1RM | 2 to 3 | 8 to 12 | 60 sec |
Related exercises
- Band Neck WorkGet scalable, portable neck loading that a whole squad can actually comply with.
- Isometric Neck HoldsBuild neck stiffness in all directions with no equipment at all.
- Face PullBuild posterior shoulder and upper-back health under a heavy contact load.
- Shoulder External RotationStrengthen the rotator cuff for stability in contact.
- Rugby Shoulder Stability CircuitBuild shoulder stability for contact with a fifteen-minute band and ball circuit.
- Back SquatBuild maximal bilateral lower-body strength, the foundation of scrum drive and contact.