MMA DRILL : Guard Striking & Neck Strength On The Punchbag

This MMA Workout Drill is designed to improve the resistance and strength through your neck muscles in a very similar way to the way they will be tested in a fight. While you’re getting strength and stamina in your neck you’re also getting to practise your punches and striking from the guard position which is a fundamental skill for MMA.

Neck strength is a key component in combat sports, particularly in grappling and wrestling arts but it’s a difficult part of the body to work on and can often get neglected. With this drill you get to work on several elements at once so you’re not just working your neck strength, you’re working on your striking and control as well.

The drill rules are as follows:

  • Get under the heavy bag like you’re in guard position
  • Keep the bag off the floor, keep your feet off the floor, keep your head off of the floor
  • Use all your strikes to work the bag, including your knees and elbows
  • Your head must remain on the bag throughout the drill

This is a great workout especially if you can manage rounds between 1-3 mins. You don’t have to be into MMA to get a lot of benefits from this drill.


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