Being able to get off of your back is one of the most important aspects of wrestling. Getting off of your back keeps you from being pinned and allows you to continue your wrestling match. For this reason, every serious wrestler should practice his neck bridge on a daily basis. A neck bridge is an exercise that helps strengthen your neck and back muscles, making you strong enough to get off of your back. The neck bridge also allows you to drill the correct technique of escaping from an opponent when you’re on your back. Read this guide closely to better prepare yourself against being pinned.
The Basic Back Neck Bridge
Essentially, the basic back neck bridge, or sometimes called the “back bridge,” is just supporting your body weight on your head, using your neck, back, and posterior chain muscles in your legs to hold yourself up while your body is in the shape of a “bridge.” While in a match, this basic move can do two things: Help move your opponent’s body weight if he is on top of you, or get your back off the mat to keep yourself from being pinned. To drill the basic back neck bridge on your own, follows these steps:
- Start lying flat on your back. Keep your knees bent and your feet flat on the mat near your buttocks.
- Dig your heels into the mat and push your weight onto your head. Your back should naturally begin to arch as you roll from the back of your head to the top of your head.
- Push your hips upwards towards the ceiling and arch your back.
- At first, you can place your hands on the mat next to your head. Your palms will be flat on the mat and you’ll bend your elbows so that your fingertips point towards your heels. In time, you will be able to stabilize yourself just using your head.
This is your basic neck bridge. This is the position you want to assume if you’re ever caught on your back. So, make sure you’re practicing it every day during practice, as a warm-up at the very least. It’s good to train the neck bridge in timed repetitions. For example, holding the neck bridge for three to five repetitions of 45-60 seconds is a good start.
The Basic Front Neck Bridge
The front neck bridge is used most commonly used on offense when you can’t use your arms and need to support your bodyweight on your head. Practicing the front neck bridge will also help strengthen the muscles in your neck. To get in a front neck bridge, follow these steps:
- While lying on your stomach, put your forehead down on the mat.
- With your feet wider than shoulder-width apart, walk forward as you lift your buttocks and hips toward the ceiling. You body should assume the shape of a reversed “V.”
- Stay on your toes and put your weight on your forehead.
- You can place your hands flat on the mat next to your head to help support your weight. In time, you should be able to do this exercise while keeping your hands behind your back.
Hot Tip: Move Around on Your Head
To get the most out of your front or back neck bridge, move around while you are on your head. Try to touch your forehead, back of your head, nose, and both ears with your hands while you are in either bridge. This will allow you to stretch out your neck, back, and posterior chain muscles in the process. It will also help with your balance!
Preparing for Battle
To be successful in wrestling, you must properly prepare yourself for every match. For wrestlers new to the sport, knowing how to defend against pins and to get off their backs are two of the most critical aspects from the onset of their wrestling careers. Make sure to practice both neck bridges on a daily basis in order to adequately prepare yourself for what may come in a wrestling match. Now, what are you waiting for? Get on the mat and start practicing!
