Weighted Standing Neck Extension (With Head Harness)

Coaching cues

• Fit the head harness snugly above the ears and across the forehead/occiput; clip the plate to the chain.
• Stand feet hip‑width with soft knees, hinge slightly at the hips, and brace your core while keeping the back neutral.
• Let the weight hang vertically; depress the shoulders and keep the torso still.
• Begin with the neck slightly flexed (chin gently toward chest) without rounding your upper back.
• Exhale and extend the neck by driving the back of your head upward until your face is level; avoid hyperextending past neutral.
• Pause briefly, then inhale and lower the chin under control for 2–3 seconds; repeat for reps, stopping if you feel neck joint pain or dizziness.