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MX Safety Part 2 – Train Your Neck and Back

As mentioned in part 1 of this article series, I am a strong believer in the need for adding exercises to your program that directly strengthen the neck and the muscles that support and protect the spinal column. In part 2, I will offer some weight training exercise suggestions and ideas that you can integrate into your training program.

First, which muscles should you target that strengthen these key areas (without being too technical)? Starting at the top, the neck muscles should be strengthened in all directions. Next, the trapezius muscles (or traps) that tie into the neck and upper back muscles. Then, the back (lats) muscles that run all the way down the spinal column through the midsection or core. The entire core also needs to be addressed as well in your training because these muscles support the upper body in addition to tying the upper and body together into a functional unit. When all of these muscles are strengthened and developed, they work together to support and protect the entire upper body.

What kind of exercises can you do to strengthen these muscle groups? There are many different exercises that can be done to target these areas. And, we can divide them into two categories:

*Weight training exercises that require specialized machines or equipment such as barbells, dumbbells, and weights

*Exercises that you can do at home without special equipment

Part 2 of this article series will focus on weight training exercises that you can use for the specific areas that we are targeting. For the sake of simplicity, this discussion will focus on just a few, effective exercises. Although there are a large number of possible exercises that you could use, I am a big believer in using exercises that involve large muscle groups working together, so that allows you to use only one or two exercises that hit several muscles groups at once – no wasted movements or time.

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Weight Lifting Exercises for the targeted areas:

If you lift weights, then I highly recommend doing deadlifts for total body training. This exercise is one of the best for developing all around strength and increasing muscle mass. Deadlifts are especially good for developing the entire back, core, legs, hips, traps, and the neck as well. When it comes to developing these crucial areas, deadlifts are a fantastic exercise choice, especially if you are limited on time or equipment.

To continue along these same lines, barbell or dumbbell shrugs are another good exercise for the traps and the neck and are a good complement to deadlift training.

When it comes to the neck and weight training you have two choices: a neck machine or a headstrap for free weight training. Either one is a good choice as long as you know how to use them properly. Progressive training twice a week on either or both types of exercise will help you develop a strong neck. And, if you choose this type of training, be sure to work the neck in all directions to ensure muscular balance.

As for the back (lats), pulldowns, pullups, barbell rows, and dumbbell rows are all good exercise choices for that particular bodypart. Lower back training is also very important for maintaining a healthy and strong body. As many of you may already know, lower back pain is very common, and this is a much overlooked bodypart when it comes to training.

Hyperextensions and reverse hyperextensions require specialized equipment, but both are very good in helping develop the lower back. Along with the lower back, you also need to train your entire core or midsection. A strong core is necessary for all athletic movements, and strong abdominal muscles help support the entire body as well offer protection. Weighted situps, different types of leg raises, and plank raises are all good choices when it comes to core training. Again, there are many different exercise choices for the core muscles, so find what works for you and train it two or three times a week.

All of these exercises are effective strength exercises, but remember, if your time is limited, the best exercise choice is barbell deadlifts because it works all of the critical muscles in one total body movement. I highly recommend that you consistently work your neck, traps, back, and core muscles for increased strength and protection. Even though you don’t really see these muscles, they are the most important areas to work on when it comes to protecting yourself in case of an accident. You have to put the time in when it comes to training these areas – believe me, you won’t regret it!

Be sure to look for part 3 of this article series where I will give you the best exercise that you can do for the neck and back when it comes to flexibility and strength building. I will also throw in a few other exercises that you can do using only your bodyweight – no weights needed!

In the meantime, click on over to the MXF Store to check out our new MX Safety page where you can order all of the necessary protective gear that you need to stay safe and healthy. Until next time – good luck and train hard!