How to build rugby neck strength without a partner or neck harness

Neck strength is non-negotiable in rugby. It reduces concussion risk, improves tackle resilience, and helps you hold your shape in contact. But not everyone has access to partner drills or a neck harness.

Good news—you don’t need either.

Here’s how to build serious neck strength using just your bodyweight and a bit of smart programming.

Why neck strength matters in rugby

Research from the British Journal of Sports Medicine shows that stronger necks can reduce head acceleration during impacts—key in limiting concussion risk.

In rugby, this matters for:

• Tackling and being tackled

• Scrummaging and ruck entries

• Bracing in collisions

• Reducing whiplash post-contact

The challenge: training solo

Most traditional neck work relies on:

• Partner resistance (manual isometrics)

• Neck harnesses and weights

• Machines (which most don’t have access to)

But you can still train all four neck directions—flexion, extension, lateral flexion, and rotation—on your own, without fancy kit.

Solo neck strength: 3 proven methods

Here’s how we build it inside CURVA:

1. bodyweight isometrics

Use a towel, band, wall, or your own hands to create resistance.

Examples:

• Forehead press into hands (flexion)

• Back of head into wall (extension)

• Side of head into hand (lateral flexion)

• Head turn into resistance (rotation)

How to do it:

• Hold each for 10–20 seconds

• Repeat 2–3 rounds

• Add these 2–3x per week, ideally post-session

Tip: stay tall, engage core, and build tension slowly—don’t jerk or rush.

2. head lifts + holds

Lying on a bench or floor, lift your head against gravity and hold.

Examples:

• Supine head lifts (face-up)

• Prone head lifts (face-down)

• Side-lying head raises

• Seated chin nods (deep neck flexors)

How to do it:

• 3–4 sets of 8–12 slow reps

• Add pauses at the top

• Progress by increasing time under tension

3. band-resisted control work

Use a resistance band around your head (forehead, back, side) for low-load, high-control movements.

Examples:

• Band-resisted nods

• Anti-rotation holds

• Slow head turns under band tension

Why it works:Teaches your neck to resist and control force—ideal for match situations.

Keep it safe, keep it consistent

• Start light—neck fatigue sneaks up

• Focus on control, not speed

• Don’t train neck to failure

• 2–3 sessions per week is enough

How we build it into CURVA

Inside CURVA, we programme neck work like we do squats or sprints:

• Based on your position (e.g. front-row vs winger)

• Tied to contact volume and match schedule

• Integrated into warm-ups, strength blocks, or mobility flows

• Progressive, safe, and solo-friendly

You won’t just be strong—you’ll be protected.

Final word

No partner? No harness? No problem.

You can build real, match-ready neck strength using nothing but gravity, your hands, and a band.

It’s simple, effective, and keeps you on the pitch longer.