Who's remembering to strengthen their neck a few times per week? Probably not everyone. Remember to use this drill as it helps you stay safe and avoid injury.
Great, I'll add some to my routine. I finish EVERY workout with a 15 minutes abs/core/back/neck. which include around 1 minute and half of neck training. But I'm impressed by your resistance 10 minutes of exclusive neck, I was feeling your pain
front of the neck 3:06 - chin as high as you can, 5x hold for 3sec + 1x hold for 10sec + 10x hold for 3 sec 4:28 - avoid clenching your jaw, 15x raise + tuck your chin and hold there for 3sec 5:47 - chin up and look to the side, 7x per side 7:04 - chin up and tuck your ear to the shoulder while maintaing the chin up, 7x per side back of the neck do a little arch with your back to increase range of motion and hands to your side 8:58 - start from the top position, touch your chin on the ground, 16x with tempo 9:50 - every time nose to the ground, 16x and look to your front, dont forget to squeeze your shoulder blades to engage your back as well 11:07 - like last time, tuck your chin and look to the side, 7x per side 12:18 - pull in and tuck your ear to the side, 7x per side
@@Sultanoftheseas i used to suffer from horrible headaches and migraines, especially when dehydrated or after a caffeine crash; they’ve reduced significantly ever since I started doing this 2 months ago.
After doing this on and off for 4 months I can already notice the difference in strength and feel much more durable in such a weak area best neck workout I’ve ever done for sure
As I'm starting to realize that slowly increasing the intensity of my sparring is yielding a lot of improvement in my striking game, I think this is a really good one to learn early on in my training so I can enjoy training fighting for a long time.
I started doing similar neck training after seein Razor Ruddock prepairing for a bout with Tyson in the 90's. Thank you sir for saving some folks some future neck surgery.
@@illoyutubedeejarmeponerme Might for some ppl but it will grow if you put 5lb of weight on your forehead doing the same drill. Or you just buy a gym membership and use plates for your neck.
I work as a massage therapist and this workout will also serve great for general range of motion, flexibility, and counteracting the modern lifestyle we live (cell phones, computers, and other bad posture devices), which cause head aches and kyphosis (hunchback).
@jeancena3556 For me, the workout can be incorporated quite well at the end of a training session. My neck feels more stable/resilient during grappling. I try to do it twice a week. But I admit, the second half of the workout brings quite a pump in the latissimus xD. I'll keep doing it and give an update on the 1000th time 😂. What are your experiences?
I started boxing a little while ago, and tbh I fell in love with the sport, didn't find a good gym in my area yet, but expect a dm about my first win from me in a year. I really appreciate your content
Yes, you are a legend. I knew that the neck needs two exercises to strengthen one part of the muscle. For example, the Roman chair: If you descend completely and your back is straight, you are targeting the buttocks muscle, and if you make your pelvis stable and By making only half of your back go down, you are targeting the lower back. The same applies to neck exercises, and based on this principle
This is revolutionary for a beginner.!! Thank u gabriel..ive been adopting your killer arm workout drill in your previous vid..now i got this to try..tq sensei 🙏
I've been watching your channel for the last couple of weeks and it's great. There's something for everyone. I haven't done l clinch work in years and I don't spar anymore so my neck is getting skinny. I'm definitely going to be doing these exercises.
I’ve just done like 5 of your ten minute workout vids for a great workout! Haven’t been able to make it to the gym for the last 2 weeks due to work and this has helped me actually make visible improvements! Cheers big man
Just done this workout. Really awesome. Did it on the bed. Face down it is easy to stick your head out over the edge of the bed. Thank you so much for the great tutorial.
I have a problem with my jaw, whenever i eat my jaws are cracking really bad and I thought that's the way I am, After doing these drills you taught, my jaw pain is magically gone completely, there is no pain on my facial muscle and I'm really glad because i didn't here for my jaw pain😅😅❤ btw neck is booming
After my first clinch routine my neck was so tired I lirerally had to hold my head with my arm under the chin in thinking position. Afterwards I started doing neck curls: I started with 0,5 dumbels and steadily increased resistance. Now a can almost sleed while sitting with my head straight 😄
Great stuff. I have really bad pain in my neck & my neck feels really weak, almost like my neck can’t support my head. Just got done following along and can’t believe how tiring it is for my neck, going to do it every day. This is awesome thank you! 🙏
I've started implementing this excerise, in preparation for a Muay Thai fight the last couple of weeks, man thank you so much I found it super beneficial for my sparring. Loving your content 🙏🙏
Really enjoyed the workout , damaged my neck badly years ago lifting silly weights on the neck brace (young and numb ) kept away from neck exercises ever since , thanks for the vid 👍
Great to hear! My whole training method is go hard as possible while avoiding injury. Some drills just aren't worth doing because they constantly injure you. This drill has constantly kept me healthy and safe.
This is great! I was just learning about how important and neglected our necks are through a recent Huberman Lab podcast episode… good for injury-proofing in general! Realizing this I’m going to start incorporating these into my regular exercise. Thank you
Varga, I am laughing my ass off but thank you! I rarely find a Champion Fighter who shares as much great and specific content as you - The Neck is a terrible thing to waste.
I don't do MMA nor any martial art but I have problems with my neck and posture so I looked up for a neck training video and yours is amazing, imma try this one out for a month and come back to you for the results !
This is great Gabriel. I started using your back workout and I will definitely incorporate this one as well. These workouts are simple and effective and can be done anywhere which is just awesome. Thank you Sir.
I have seen, and done, some things for neck exercises. This is by far the best. I love body weight exercises because they're free lol. At first I didn't think it would be a challenge. But after doing it... yeah. This is getting utilized. Thanks for the video man.
I’ve been doing it once a week I can see the result. I’m a girl. I have a long neck and I could see it. You know I just wanted to tie it up and it’s amazing.
I saw your video about mythbusting Thailand. Glad I’m going down this rabbit whole, my neck is absolutely destroyed from clinch work a few days ago (can’t even turn my neck and need to assist my neck when I get out from bed). Gonna be following this routine for a while thanks boss 💯
I've had that before. This drill will hopefully prevent that in the future but won't help with an already sore neck that is locked up. I have some drills to loosen it up but have no idea how to explain it in a little comment. It's pretty in depth. Darn. I really want to show you right now. I'm going to try and figure out something.
@@GabrielVargaOfficial that would be awesome video! So far anti-inflammatory, heat, massaging it out and moving as best I can. This is day 4 and can finally go to sleep pain free. Training hard tomorrow 💪
Just completed first session. I have high hopes. In the past attaching plates to my neck, tension headaches and injuries. Wrestling bridges? Oh my God, the pain. This being just moving my head around in challenging ways, it feels a lot safer. I'll post back in 4 weeks with an update. This has been something of a curse for me on combat sports. Stretching my pec minors has helped the headache situation a ton too if anyone reading has the issue.
@@GabrielVargaOfficial checking back in a little early. Completed eight sessions, no issues with headaches. In fact, a few hiccups with my neck are finally improving. Much gratitude for this routine, and your channel as a whole!
The issue with this exercise is nothing but if you can use equipment like lifting weights with your neck then it is not a bad thing and is needed for high level concussion prevention. Fighting is better without weights depending on how you do it and look at it but for the neck it is made better for it to use weights. These made a strong and wire looking neck but they do not ad the true insulation you need for what you want it for. The arms for sure keep em skinny but the neck always always can be stacked..always! Again another good video.
I really like the bench bridge. It’s from Randy Coutures book. Basically put the back of your head against the bench or similar surface. Then you raise your hips high. Either hold this position for time or do movements for reps. It’s awesome!
Thanks for the workout, Gabriel! The neck is very overlooked. The back side was pretty easy, but I struggled to do more than 8 reps per set on the front. Would you consider doing a review of the Iron Neck?
pro tip, rest your hands on your head for the back of neck exercise. It is not a lot of weight but make it significantly harder. you can press down as well to increase the resistance. Just make sure you build up to it
Thanks so much for making this! Subscribed with the bell on :) Absolutely love how easy this is to follow along as a beginner to training particular body areas. Really accessible and motivating! Instant fan
Make sure you guys don't forget to do this regularly been off for a few weeks slowly easing my way back into exercise and this was a lot more brutal than normal
I recommend weights...especially for the back...front bodyweight is ok...but back can handle 20 kg no probs...I am a small guy,n skinny...1 set isometric,1 set activate training, and next day ur muscles are fatigued...I though have more of a body building approach to things, than a fighter...dont use a rope obviously, but a band,put it arround ur head facing down and then kettlebells dumbells whatever...something like a karate belt...plus carabiners...
Holy crap I actually managed to do it hahaha loving the content, looking forward to fighting amature, not pro right away cuz holy shit hahaha, when things get better, your videos definitely helping
If anyone is thinking of starting muay Thai please do this regularly! You don't realise how hard it is to pull away from a clinch especially if they do it correctly with their elbows squeezing you.
Who's remembering to strengthen their neck a few times per week? Probably not everyone.
Remember to use this drill as it helps you stay safe and avoid injury.
What about shoulder shrugs?
@@h3ll0124 you don’t need to do shoulder shrugs you’re Chuck Norris. Your chin is a fist 👊🏼
Great, I'll add some to my routine. I finish EVERY workout with a 15 minutes abs/core/back/neck. which include around 1 minute and half of neck training. But I'm impressed by your resistance 10 minutes of exclusive neck, I was feeling your pain
Joe's exercises are good this is how I do it for my neck: ruclips.net/video/IHvPhRTCbe4/видео.html
Every training I now do either this routine, or another similair one.
front of the neck
3:06 - chin as high as you can, 5x hold for 3sec + 1x hold for 10sec + 10x hold for 3 sec
4:28 - avoid clenching your jaw, 15x raise + tuck your chin and hold there for 3sec
5:47 - chin up and look to the side, 7x per side
7:04 - chin up and tuck your ear to the shoulder while maintaing the chin up, 7x per side
back of the neck
do a little arch with your back to increase range of motion and hands to your side
8:58 - start from the top position, touch your chin on the ground, 16x with tempo
9:50 - every time nose to the ground, 16x and look to your front, dont forget to squeeze your shoulder blades to engage your back as well
11:07 - like last time, tuck your chin and look to the side, 7x per side
12:18 - pull in and tuck your ear to the side, 7x per side
Thanks
Thank you
Thank you!!
🎉thanks
Thank you❤
This is crazy, I was just looking for neck training videos just this morning, and then you upload this! Mind blown! 🤯
I was looking for some earlier this week then this recommended, I've never even heard of this guy #DemAlgorithmsScary
@DMD isn’t it coincidence not coincide
The power of the algorithm.
Also take a look at Dave LeDucs video on neck training... Pretty fun. Wrestlers also have some awesome ones
@@KelpWolf thank you
My neck really became more muscular just after 2 weeks of consistent training..... This really is a better way to grow neck.... Thank you Gabriel .
How Many days you did this routine?
@@rahmouniimadhachemi95783x a week Monday Wednesday and Friday
3:03 for anyone that does this regularly
Thank you
8:57 for the back of the neck
After having a look of the size of your neck, I decided to take your advice. Thanks man. I like your videos and your skills a lot. Love from Germany.
how is it now
@@Sultanoftheseas i used to suffer from horrible headaches and migraines, especially when dehydrated or after a caffeine crash; they’ve reduced significantly ever since I started doing this 2 months ago.
@@fredred5037 good to know!
@@fredred5037 any updates and how often are you doing, every day?
Do this twice a week , any more is pointless@@enryuredblood3784
The best and safest neck workout on youtube ( or anywhere else ). Thank you Gabriel
After doing this on and off for 4 months I can already notice the difference in strength and feel much more durable in such a weak area best neck workout I’ve ever done for sure
i have neck pain and back pain , can this helps me to stop the pain
Love this workout. I live with a lot of pain from wrestling and strengthening my neck with this workout has genuinely helped reduce my daily pain.
I have slight neck posture problems and i feel like this is a big help, thanks coach!
So true! After doing these I can actually stand up straight! Wow!
As I'm starting to realize that slowly increasing the intensity of my sparring is yielding a lot of improvement in my striking game, I think this is a really good one to learn early on in my training so I can enjoy training fighting for a long time.
What else has this helped you on?have you had any other problems
Thank you Gabriel. I've always wanted a thick neck. Wish you success and an even thicker neck to absorb the punches.
Hi, how has it been going? ;)
How it's going man??
I started doing similar neck training after seein Razor Ruddock prepairing for a bout with Tyson in the 90's. Thank you sir for saving some folks some future neck surgery.
I'm doing this workout constantly 3-4 times a week. It helped me a lot curing my neck/back pain. Thank you.
did your neck grow?
@@illoyutubedeejarmeponerme Might for some ppl but it will grow if you put 5lb of weight on your forehead doing the same drill. Or you just buy a gym membership and use plates for your neck.
@@Nemishan360 ty i will try using weight
what neck gear you use??
@@Nemishan360 why would increased weight work better than working to failure?
Great exercise and good job on pointing out the most common mistakes! Super important when there's no one present to correct you …
I work as a massage therapist and this workout will also serve great for general range of motion, flexibility, and counteracting the modern lifestyle we live (cell phones, computers, and other bad posture devices), which cause head aches and kyphosis (hunchback).
Who is here for the hundredth time? Keep it going 💪🏼
How well have these exercises worked out for you?
@jeancena3556 For me, the workout can be incorporated quite well at the end of a training session. My neck feels more stable/resilient during grappling. I try to do it twice a week. But I admit, the second half of the workout brings quite a pump in the latissimus xD. I'll keep doing it and give an update on the 1000th time 😂. What are your experiences?
I've looked at pretty much every neck conditioning vid on youtube.....this is maybe the best. Hugely safe effective and sustainable.
Glad you like it.
I've been using it for years and it's never led to injury.
I been in Muay Thai since January and I’m on level 2 and they was asking to do neck conditioning and I found this. Awesome
How it's going?
@@KanYe_ezusit’s going good
I'm going to do this 3 times a week for 3 months. I'm sitting at 17" neck right now.
3:07 LETS GO
How are you now?
yo man it's been a month, we need your update
3 monther over dude. 21" now?
How it's been
24"?
I started boxing a little while ago, and tbh I fell in love with the sport, didn't find a good gym in my area yet, but expect a dm about my first win from me in a year.
I really appreciate your content
This neck workout has helped greatly with me neck issues. Thanks Gabriel
This is great. Looks simple but I was getting a burn. Feels a lot safer than a lot of the other stuff on RUclips too.
I'm all about body weight stuff. It feel so much safer.
And you're right. It looks so easy. Then surprise...your head feels like 50lbs.
@@GabrielVargaOfficialso this workout won't ever cause any damages
Yes, you are a legend. I knew that the neck needs two exercises to strengthen one part of the muscle. For example, the Roman chair: If you descend completely and your back is straight, you are targeting the buttocks muscle, and if you make your pelvis stable and By making only half of your back go down, you are targeting the lower back. The same applies to neck exercises, and based on this principle
This is revolutionary for a beginner.!! Thank u gabriel..ive been adopting your killer arm workout drill in your previous vid..now i got this to try..tq sensei 🙏
I've been watching your channel for the last couple of weeks and it's great. There's something for everyone.
I haven't done l clinch work in years and I don't spar anymore so my neck is getting skinny. I'm definitely going to be doing these exercises.
I did it. It felt really good. Thanks coach!
@@casz7098 I got you bro
I love how it’s all bodyweight. Seems safe thank you!
I’ve just done like 5 of your ten minute workout vids for a great workout! Haven’t been able to make it to the gym for the last 2 weeks due to work and this has helped me actually make visible improvements! Cheers big man
Hey. I had neck pain since years and I am doing these exercises along with prolotherapy sessions. I am 50% better than earlier. Thanks!
Just done this workout. Really awesome. Did it on the bed. Face down it is easy to stick your head out over the edge of the bed. Thank you so much for the great tutorial.
I've been doing the wall plank thing with a shirt clumped for forehead support but this is pretty wholesome. Thanks man
Don't neckleckt that neck!! Thank you for the video!! 🤘
I’m coming back to this every 3 days, can’t have a pencil neck any longer
I am still on this but lacking consistency so not seeing results! It’s a great workout I just need to do it more
@@AP-98Hows the progress m9
@@jeancena3556not noticed much change but i'm going to start doing it more often. Maybe every other day. Will update in around a month bro
I got deep voice when i do this exercises now i can able to sing well. Thankyou so much🙏🙏
Nice! This is the best neck routine I’ve see…ever. So dang sensible! Thank you!!!!
I have a problem with my jaw, whenever i eat my jaws are cracking really bad and I thought that's the way I am, After doing these drills you taught, my jaw pain is magically gone completely, there is no pain on my facial muscle and I'm really glad because i didn't here for my jaw pain😅😅❤ btw neck is booming
Been 2 weeks , It's so good I do it before I sleep
After my first clinch routine my neck was so tired I lirerally had to hold my head with my arm under the chin in thinking position. Afterwards I started doing neck curls: I started with 0,5 dumbels and steadily increased resistance. Now a can almost sleed while sitting with my head straight 😄
Great stuff. I have really bad pain in my neck & my neck feels really weak, almost like my neck can’t support my head. Just got done following along and can’t believe how tiring it is for my neck, going to do it every day.
This is awesome thank you! 🙏
The thai stick bite thing is the best. Also makes your jaw tighter which is also important for handling hits to the head.
I've started implementing this excerise, in preparation for a Muay Thai fight the last couple of weeks, man thank you so much I found it super beneficial for my sparring. Loving your content 🙏🙏
i hava been doing your workout around 3month, my neck be more thickder masculary now, apreciated
Really enjoyed the workout , damaged my neck badly years ago lifting silly weights on the neck brace (young and numb ) kept away from neck exercises ever since , thanks for the vid 👍
Great to hear!
My whole training method is go hard as possible while avoiding injury.
Some drills just aren't worth doing because they constantly injure you.
This drill has constantly kept me healthy and safe.
@@GabrielVargaOfficial I’m enjoying the channel, great combination work vids and interesting topics , Cheers 👍
This is great! I was just learning about how important and neglected our necks are through a recent Huberman Lab podcast episode… good for injury-proofing in general! Realizing this I’m going to start incorporating these into my regular exercise. Thank you
So glad you enjoyed it.
yeah man i needed this. I started kickboxing literally yesterday and the clinch work has my neck destroyed.
very smart on he first one to mix dynamic with the 3 sec hold isometrics for max strength
expressing gratitude from as far as east africa. thankyou very much for your education
🙏🙏 Very happy to share. Thanks for the comment
Varga, I am laughing my ass off but thank you! I rarely find a Champion Fighter who shares as much great and specific content as you - The Neck is a terrible thing to waste.
This is so good I have many broken disks in my neck and this will help make it stronger ❤
I don't do MMA nor any martial art but I have problems with my neck and posture so I looked up for a neck training video and yours is amazing, imma try this one out for a month and come back to you for the results !
So?
@@gabkov it worked amazing honestly ! My problem is now that I stopped after a month and I still have problems, I'd need a more buff neck still
did your back hurt when doing the neck training of the back side?
This is great Gabriel. I started using your back workout and I will definitely incorporate this one as well. These workouts are simple and effective and can be done anywhere which is just awesome. Thank you Sir.
Glad you like them!
This is gold material that i will start training to from today on!
How it's been
Very good workout, I use this regularly for grappling
How it's been going
@KanYe_ezus Good I still use it
Best neck workout on the platform 🔥
This is the best workout for your neck I found in RUclips thanks man it's an amazing set of exercises
How it's been
I have seen, and done, some things for neck exercises. This is by far the best. I love body weight exercises because they're free lol. At first I didn't think it would be a challenge. But after doing it... yeah. This is getting utilized. Thanks for the video man.
You're so welcome and I'm glad it was something you're going to re-use.
Thank you gabriel I use this workout regularly and have noticed the strength difference
Great to hear!
Subscribed! You are such a nice instructor! Those exercises came in really handy! Thank you and God bless!
Some good original ideas for neck training here. Hadn't considered turning my head at the top of the contraction. Nice.
Glad to share. We can all thank Josh Jauncey as he shared this with me a few years ago.
I just did this while.putting weight on my.neck with my hands and the pump is incredible 😳
I realized this was the second time I used my neck. First time was when I squeezed my way out 27 years ago.
One of the best work out thank you so much❤🙏🙏🙏🙏🙏
Thanks grabriel for your knowledge, really appreciate it.
My pleasure!
The most incredible bodyweight neck exercise .. Too can be done anywhere.
I’ve been doing it once a week I can see the result. I’m a girl. I have a long neck and I could see it. You know I just wanted to tie it up and it’s amazing.
❤❤❤❤
I saw your video about mythbusting Thailand. Glad I’m going down this rabbit whole, my neck is absolutely destroyed from clinch work a few days ago (can’t even turn my neck and need to assist my neck when I get out from bed). Gonna be following this routine for a while thanks boss 💯
I've had that before. This drill will hopefully prevent that in the future but won't help with an already sore neck that is locked up.
I have some drills to loosen it up but have no idea how to explain it in a little comment. It's pretty in depth. Darn. I really want to show you right now.
I'm going to try and figure out something.
@@GabrielVargaOfficial that would
be awesome video! So far anti-inflammatory, heat, massaging it out and moving as best I can. This is day 4 and can finally go to sleep pain free. Training hard tomorrow 💪
@@GabrielVargaOfficial yes. Cooldowns, streching, active recovery videos would be awesome as well. Thank you for your work 🙏
Just completed first session. I have high hopes. In the past attaching plates to my neck, tension headaches and injuries. Wrestling bridges? Oh my God, the pain. This being just moving my head around in challenging ways, it feels a lot safer. I'll post back in 4 weeks with an update. This has been something of a curse for me on combat sports. Stretching my pec minors has helped the headache situation a ton too if anyone reading has the issue.
I hope this is the magic routine for you.
@@GabrielVargaOfficial checking back in a little early. Completed eight sessions, no issues with headaches. In fact, a few hiccups with my neck are finally improving.
Much gratitude for this routine, and your channel as a whole!
The issue with this exercise is nothing but if you can use equipment like lifting weights with your neck then it is not a bad thing and is needed for high level concussion prevention. Fighting is better without weights depending on how you do it and look at it but for the neck it is made better for it to use weights. These made a strong and wire looking neck but they do not ad the true insulation you need for what you want it for. The arms for sure keep em skinny but the neck always always can be stacked..always! Again another good video.
What weighted exercises would you recommend for the neck?
Clench work! Let's go!
not only does it help your neck but also your jawline 😎👍
Such an awesome & smart way to train your neck.
Glad you think so!
How is it going
I really like the bench bridge. It’s from Randy Coutures book. Basically put the back of your head against the bench or similar surface. Then you raise your hips high. Either hold this position for time or do movements for reps. It’s awesome!
Thanks for the workout, Gabriel! The neck is very overlooked. The back side was pretty easy, but I struggled to do more than 8 reps per set on the front. Would you consider doing a review of the Iron Neck?
Love these options, looks safe in the long run as well💪🏽
This is one of those things 'I had to have someone smart recommend after I thought about it but thought it was stupid before I tried'
This also helps in MMA/grappling, thx!
pro tip, rest your hands on your head for the back of neck exercise. It is not a lot of weight but make it significantly harder. you can press down as well to increase the resistance. Just make sure you build up to it
Great workout, thank you!
Thanks so much for making this! Subscribed with the bell on :) Absolutely love how easy this is to follow along as a beginner to training particular body areas. Really accessible and motivating! Instant fan
Great neck workout! Really feeling it in my neck and also seeing some results! 💪😄
I am starting today, don´t wanna hurt my neck doing some misunderstood excercises. Thank´s.
Enjoy and start slow.
Saw this video-did the video. The benefits were immediate. Thank you!
At this rate of fatigue I felt some danger in my neck.
But it will fade as I'm used to.
I love your videos. Thank you so much. This folllow-along type of video is really helpful. I hope you can do more with time counts showing.
Make sure you guys don't forget to do this regularly been off for a few weeks slowly easing my way back into exercise and this was a lot more brutal than normal
Plus this is the safest way to train neck.
Please can we get another version of this home workout so we can rotate between the two? @Gabriel Varga
Thanks a lot.. i thought that ihave quite strong neck but this excercise proved me wrong :D
Thank you for these amazing videos. Really appreciate the follow along style.
thank you, i love simple body weight training!
Thanks for tips and channel, it's been great!
We use to do these as part of our BJJ warm up. Now we just run around in circles 🤷🏻♂️ I still do them at home though. They work great
I ve been waiting for this vidéo for a loooong time!!!! Thank very much!!!!👍👍👍💪💪💪😉😊
Yo i tried all the ways and this was the best drills ive tried!! Part of my routine now, thanks champ!
How it's going?
This is perfect. Thanks man!
Nice. I was already doing similar neck exercise because I didn’t want to spend money on “neck weights”😅
love your content, useful and short !
Happy to hear that!
I recommend weights...especially for the back...front bodyweight is ok...but back can handle 20 kg no probs...I am a small guy,n skinny...1 set isometric,1 set activate training, and next day ur muscles are fatigued...I though have more of a body building approach to things, than a fighter...dont use a rope obviously, but a band,put it arround ur head facing down and then kettlebells dumbells whatever...something like a karate belt...plus carabiners...
Holy crap I actually managed to do it hahaha loving the content, looking forward to fighting amature, not pro right away cuz holy shit hahaha, when things get better, your videos definitely helping
Thanks man and good luck with your amateur fights.
If anyone is thinking of starting muay Thai please do this regularly! You don't realise how hard it is to pull away from a clinch especially if they do it correctly with their elbows squeezing you.