I apologize for the delay in posting part 3 of this article series as I have been quite busy working on the 3rd edition of my book, Motocross Fitness, which will be available very soon. As for part 3, the focus is on exercises for the neck and back that don’t require any special equipment. Here’s a short list of some very effective exercises.

Exercises that don’t require equipment:

*Front Neck Bridge
*Wrestler’s Bridge
*Wall Walking
*Gymnastics Bridge
*Plank Raise for core strength – Regular and side
*Neck Isometrics – partner assisted
*Hyperextensions on the floor
*Superman movement for the lower back
*Core Training – V-Ups, Situps, Leg Raises, etc.

If you could only pick one exercise to do out of this bodyweight exercise list, it would be the Wrestler’s Bridge. And, if you combine that with deadlifts (mentioned in part 2), you would wouldn’t need much more. As for the different types of bridges, they are all outstanding exercises for building neck and back strength, and they require no equipment – just you and the floor! However, you must start slowly with them and make sure that you are strong enough for that type of resistance. If you have had a neck or back injury, you should consult your doctor before attempting any of these exercises. The descriptions and photos of these exercises can be found in Motocross Fitness along with many other exercises and workouts.

A good starting point for this type of training is the front neck bridge – a fairly simple exercise.

Front Bridge without hand support - Start off with your hands by your head

You may want to start with this type of bridge before advancing to the wrestler’s neck bridge because it is probably less stressful on the neck if you are weak in that area. Start by using your hands for support before letting the neck and head take all of the pressure. Start with 30 seconds, or 3 sets of 10 seconds for at least a week before slowly adding time until you reach a hold of 3 minutes.

Before advancing to a Wrestler’s Bridge (sometimes called a back bridge), you might need to work on your strength and flexibility. There’s a couple of ways to do this.

First, you can start by using a stability ball for support until you gain strength and flexibility.

Stability Ball Bridge with hand support

Before taking the ball away and putting more pressure on your head and neck it might be a good idea to work on Wall Walking. Here’s a description and photos from Matt Furey – whose books and website are a good source for bodyweight training:

“Wall Walking stretches and strengthens all the muscles along the spine, and works the abdominals. Stand three feet from a wall, with your back to the wall. Lean backwards with your hands stretched above your head. Slowly move your hands down the wall. Continue ‘walking’ until the top of your head lightly touches the floor. Turn to your stomach and stand up again. Repeat.”

Wall walking will help you adjust to the feeling of being upside down and moving into the back bridge position. It is a good starting point for those wanting to advance into a full Wrestler’s bridge with your nose to the floor.

Wall Walking by Matt Furey

As promised – the best exercise for your neck and back (in my opinion) – the Wrestler’s Bridge. Many people who do this movement, wrestler’s included, only bridge to the top of the head. To maximize the strength and flexibility capabilities of the exercise, you should try to work towards getting your forehead to the floor, then the nose. This sounds difficult (and it is), but once you can hold that position for several minutes, you will have really accomplished something. Plus, you will build some serious neck and back strength once you accomplish a full bridge without hand support. In my opinion, this is an awesome strength builder for your neck and spinal column. And the cool part is it takes very little time – a couple of minutes 3 or 4 times a week – and it pays big dividends in the end.

For safety’s sake, be sure that you start off the movement by supporting yourself with your hands by your head. Once your neck is strong enough, then you can take your hands away and rely solely on your neck strength for support. As previously stated, DO NOT do any neck movements if you have had any previous injuries to your neck or back without your doctor’s approval. I take no responsibility for your actions. Safety is the most important part of any physical activity, so make it your priority!

Wrestler's Bridge with hand support

Wrestler's Bridge - no hand support

The Gymnastics Bridge is also an excellent exercise for building strength, stability, and flexibility in the the spinal column. The gymnastics bridge is similar to the wrestler’s bridge, except you will push your head up and support yourself with your arms, which is great for shoulder and arm strength.

Partner assisted isometrics are another good neck developer. Have your partner provide resistance against your head (front, back, and each side) while you fight the pressure. You can also work through an entire range of motion with slight pressure – either way will help with neck development.

A strong core (midsection) is also very important in supporting and protecting the spinal column. And the core should be worked from different angles as well. V-ups, situps, lying leg raises, hanging leg raises, side crunches, hyperextensions, plank raises, medicine ball drills, etc. are all good exercises for developing a balanced core.

But remember, whichever core exercises that you choose to do should provide a balance between the front, back, and side of the midsection. Strengthening the ENTIRE CORE is a priority. Simple crunches are NOT enough – you need flexibility and strength throughout all the muscles of the midsection. Don’t neglect this area – it’s important!

Plank Raise - hold for time

Side Raise - hold for time

Superman Exercise - Start Position

Superman - hold this position for time - good lower back exercise

Hopefully the exercises found in this article series will help you create your own training program to strengthen your neck and back muscles. It is important to get started now and work on these areas consistently. I am convinced that this should be a high priority in your training. No one can guarantee that they will save you from a major injury, but I know that I wouldn’t want to shortchange myself by skipping these areas in my training. Do yourself a favor and put these exercises (parts 2 and 3) at the top of your training list – you won’t regret it!

If you want to learn more about these exercises and many others, check out the Motocross Fitness training manual found at Moto X Fitness. It will definitely point you in the right direction when it comes to creating your own home 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.

The Starting Position of the Barbell Deadlift

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.

Barbell Shrugs

Dumbbell Shrugs

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.

Neck Training Harness

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

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!

“Wrote you a couple of months ago telling you how I had switched from body building routines to those more in line with the book. Some of the exercises I paid most attention to were those that would help prevent injuries, particularly the neck. Three weeks ago I was involved in a crash that sent me over the bars and landing directly on my head like a lawn dart. Couldn’t feel my body for about thirty seconds, and eventually was able to shake it off and went home.

Four days later when the neck pain hadn’t gone away, I decided I should go to a doctor. To my surprise and their amazement, I had been walking around for four days with a broken neck with a fracture at C5 compressing on the spinal cord. Had surgery and am now back on the mend, hopefully being able to ride again in about three months.

According to the doctors, had I not been wearing my Leatt neck brace and been in the shape I was in, particularly, my neck, I would have been paralyzed or dead.

So once again, just wanted to extend my gratitude to you and thank you for the exercises in the book.
I’ll let you know how it goes when I’m ready to get back to the tracks.”

Wayne M. Rozenberg

Needless to say, I was touched by Wayne’s story. I appreciate his gratitude, but all I did was offer exercise and workout suggestions to him using Motocross Fitness; he did all of the work with a consistent and effective training program. And I am thankful he did because his superior strength and conditioning saved him from possible paralysis or even death. This is the most important benefit of following a solid training program. Yes, improving your fitness to be able to ride longer and faster is important, but the safety benefits of increased muscle mass, strength, flexibility, and endurance are the most important results of your training.

When you are putting together your MX training program you have many things to consider – strength, endurance, flexibility, balance, speed, reflexes, mental preparation, etc. In essence your goal should be to create a total athlete or the “total package” in order to maximize your racing potential. If you overlook one of these factors then you could be exposing a weakness. And, that’s why assessing your weaknesses is so important. And, one of the biggest weaknesses in many athletes and fitness enthusiasts is neck, lower back, and core strength. That is why ALL ATHLETES should integrate special strength building exercises for these areas into their programs.

When it comes to strength training, I would venture to say that the neck and lower back are the least trained. In most training programs, regardless of the sport, these are probably the two most overlooked and under trained areas. But, it is extremely important that all athletes address these areas in their training program. It is just as, if not more, important than the bench press or arm curls which develop the “beach muscles”. Motocross athletes need to include specific neck and back exercises to their training programs to increase strength and flexibility in these areas.

Having a stronger neck will not totally prevent these devastating injuries from happening, but a stronger neck can possibly reduce the severity of these injuries. I feel that it is important that motocross athletes and their trainers include some strength and flexibility exercises to address the neck muscles as well as the upper and lower back muscles that surround the spinal column.

It should be obvious why a motocross racer should develop their neck muscles. To me, this is important for safety reasons as well as to help you improve your overall strength and fitness. Neck and spinal injuries are the greatest fear for any racer, and the thought of spending your life in a wheelchair is not pleasant.

Therefore, I would strongly encourage ALL ATHLETES to spend time strengthening their neck and spinal column muscles. If you can prevent or lessen the severity of these types of injuries through strength training, then it is well worth the time that you put into it.

Of course, there are no guarantees that it will prevent any injury because of the violence that is present in many crashes. But, much like your protective gear, it may improve your chances of walking away.

With these thoughts in mind I will be addressing some specific ways in which you can strengthen the neck and back in part 2 of this article. So if you are interested in learning how to strengthen these areas, check back in a couple of days for part 2 of MX Safety.

In the meantime, you can check out our new MX Safety page where you can order neck braces, knee braces, and other necessary safety equipment. And, if you want to get started right now with your own training program, you can order your own copy of Motocross Fitness at the MXF Store.

Thanks for reading and and check back for part 2 of this article.