VIDEO DEMO
Unloaded neck rotation
Regression of Neck Rotation
REGRESSION · HOW TO DO IT
Unloaded neck rotation
These steps are written specifically for the Unloaded neck rotation. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Unloaded neck rotation. Keep resistance intentionally low so position—not load—is the challenge.
- 02Move the pattern
Keep the chin level as you turn the head to one side without rotating the shoulders.
- 03Match the demand
Use this version to make the position repeatable before adding range, load, or speed.
- 04Finish with control
Stop before pinching, dizziness, or compensation, then return slowly to the middle. Stop before pinching or compensation.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
NECK / 66
Unloaded neck rotation
Sets: 2–3 · Reps: 8–12 per side
Unloaded neck rotation is a regression of Neck Rotation. Use the written card above for its exact setup and execution.
Control range: Control work builds strength through rotation, balance, or a position you hold steady.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
Rotation completes the major neck actions already covered by flexion, extension, and side-bending. The goal is controlled force through a modest range—not chasing the furthest turn possible.