 Exercise Technique |
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ISOMETRIC NECK FLEXION
Purpose: Develop the Sternocleidomastoid muscles of the neck and supportive muscles of the central core region.
Secondary Purpose: Stress the entire ground-based anterior leaning postural muscles through a synergistic summation of forces to provide stabilization while holding the isometric action.
Equipment Set-up:
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Make sure the floor is clean and dry. Do not allow any workout sheets, towels, drinks, or anything besides the bench and the athlete on the lifting area.
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The lifting area needs to be off limits to any traffic and free of anyone except the athlete performing the exercise.
Starting Position:
Using a hip to shoulder width stance, reach down and grip the bar outside of your legs with an overhand grip.
Step into the barbell, placing your shoe laces directly underneath it, push your knees forward under the bar, hold your chest high and your hips flexed in the ready position.
Position your weight evenly across your feet and push your heels down. Keep your shoulder blades pulled together and a flexed strong arch in your middle to lower back.
Put force down into the ground and extend your body upward pulling the bar up off the rack. Take a step or two back away from the bar catches.
CSCCa Isometric Neck Flexion Hold from Greg Werner on Vimeo.
Procedure:
Key Points: