Own Every Range
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VIDEO DEMO

Light plate neck extension

Progression of Neck Extension

YouTube · Brandon Smitley / THIRSTProne Plate Neck ExtensionWatch the demonstration

PROGRESSION · HOW TO DO IT

Light plate neck extension

These steps are written specifically for the Light plate neck extension. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Light plate neck extension. Position the plate securely and begin with a load you can control without compensation.

  2. 02
    Move the pattern

    Starting slightly flexed, lift the head until it is in line with the trunk without throwing it backward.

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Pause at neutral, then lower slowly. Stop if the movement causes dizziness, tingling, or sharp pain. Keep the motion smooth.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

NECK / 58

Short rangeShort range

Light plate neck extension

Sets: 2–3 · Reps: 10–20

Light plate neck extension is a progression of Neck Extension. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The neck extensors bring the head from a flexed position back to neutral while the torso stays supported and the load stays modest.