The Missing Link in Most Boxers’ Neck Training

When it comes to neck training in boxing, most boxers know you need a strong neck thanks to the likes of Mike Tyson, yet many missed this crucial component of next training. While punches to the head are a routine part of the sport, many athletes don’t train their necks to handle this repeated impact. A strong, reactive neck can be the difference between absorbing a hit safely and suffering a concussion.

Despite mixed research on whether neck training directly reduces concussion risk, most studies agree that stronger necks can help limit head acceleration during impact. That alone makes it worth including in any well-rounded boxing strength and conditioning program.

But here’s the problem: most boxers stop at basic strength based exercises like neck bridges, plate loaded exercises or standard banded exercises. These build general strength but ignore two essential qualities—rate of force development (RFD) and neuromuscular control. In a fight, it’s not just about strength. Your neck needs to react quickly to sudden forces and stabilize instantly to minimize head movement and protect the brain.

So how can you actually train the neck to be strong but also be highly reactive?

Here's my 3 step approach:

1. Isometrics

Isometric neck exercises are the foundation. These involve holding the neck in static positions under load to build baseline strength without causing excessive soreness. They’re ideal for beginners and reduce the risk of being too sore. Examples include wall leans, med ball isometric holds, and bench-supported neck bridge variations.

2. Isotonics

Once base strength is established, isotonics train the neck through its full range of motion. This helps develop muscle mass and increases overall resilience. Incorporate loaded neck flexions, extensions, and lateral flexions. Don’t overlook the traps—especially upper traps that stabilize the head. Snatch-grip barbell shrugs are a highly effective way to target this area.

3. Reactive Isometrics

This is the most overlooked element—and arguably the most important. Reactive isometrics train the neck to respond instantly to force, improving RFD and dynamic neuromuscular control. Exercises like perturbation holds and drop-catch variations force the neck muscles to rapidly counteract unexpected movement, mimicking real in-ring scenarios.

Incorporating all three phases—isometric, isotonic, and reactive isometric training—ensures your neck is prepared for the demands of boxing. Strength alone isn’t enough. You need to develop the muscles that support the neck to be fast and reactive as well.

If you want to watch the full breakdown over on my YouTube with example exercises - CLICK HERE