This might be a little OT but I know Jim Wendler is an expert on neck training…so my question is neck extension with the neck harness enough or should I also include some kind of neck flexion exercise? I tried flexion with the harness but it is extremely awkward and a real pain to set up properly.
I do neck flexion with it as well, I hang my head of a bench i just have the weight hanging from the back of my head instead of the front, I also shorten the chain up when I do that so it does not hit the ground. Try that if you haven’t. But, I also get very motion sick and doing neck curls hurts my head makes me dizzy, so I do static holds instead. But, think of it this way: would you train just your quads and not for hamstrings? or just your back and not the anterior aspect of your torso? I would say you need to train both ways.
I plan to do 2x50 reps extension and flexion for a total of 100 reps…is this too many reps? I heard the neck responds well to higher reps…plus I don’t want to go heavy since it places stress on the cervical spine.
Well I do 2x25. but I would think 50 reps would be a little light, I think by Jim’s recommendations the lightest he would go I think was 10 or 12 reps, but Im not %100. But I would say do that for a few weeks then add some weight and go lower reps. But I don’t think you would have to worry about c-spine stress unless your doing like under 8 reps. thats my opinion anyway.
[quote]Jim Wender
Neck flexion. To do this, lay on a flat bench and hang your head off the end. Place a towel, folded shirt, or some kind of padding on your forehead and place a weight plate on it. Bring your head back as far as you can and then bring your chin to your chest.
Several neck training options:
50-100 reps of flexion and/or extension each workout. This is done over as many sets as you want.
2 sets of 25-50 reps of flexion and/or extension when you wake up and when you go to bed. This is done every day.
1 set of 50+ reps of flexion and/or extension each workout. This is obviously done with a very light weight.
Perform 1 set (a warm-up) for a set of 15-20 reps. Then choose a goal weight and do as many reps as you can. For my all-out set, I try to shoot for 15+ reps. For example, using the neck harness, do:
1 set of 20 reps with 25 pounds (warm-up)
1 set of 18 reps with 70 pounds
Caution: Don’t try to max out or use a weight you’re not prepared for. I’ve done something this stupid and have paid greatly: i.e. my neck was fucked up for weeks.[/quote]
Taken from the neck training of this article: Building a Bigger Yoke
Nice, ty all for the help
Most people have weak flexors compared to the extensors and this imbalance can easily give headache and neck pain, and I think this imbalance can be bigger in strength athletes.
I do way more extension than flexion and do sets of 15-100. Just put the neck harness by your bed and follow the protocol.
You can also take one of those elbow strap thingies that some gyms have for hanging leg raises and attach them to a pulley for some headbutts/flexion. Also works decent for extension and lateral flexion.
I bought the Spud neck harness, and the straps for the chain are angled. Makes it easy to do flexion with it as well. I generally do multiple sets of 20-30, seems to work for me at least. The 2x50 is also a quick and easy way to excellent yokedom.
Nice, ty all for the help so much! I’m going to stick with 2x50 because I like to hit 100 reps for some reason 
YOU DO NECK ?!?!?!
The Neck Work Network
[quote]KOArtist wrote:
The Neck Work Network[/quote]
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Just out of curiosity, will only doing the neck harness for extensions also yield a big thick neck? Because whenever I do neck flexion I feel extremely nauseous and dizzy.
[quote]thesecondrei wrote:
Just out of curiosity, will only doing the neck harness for extensions also yield a big thick neck? Because whenever I do neck flexion I feel extremely nauseous and dizzy.[/quote]
You’ll be fine only doing the neck harness (provided you also train your balls off)