neck
Training around neck pain
Neck pain mostly limits bar-on-back movements, heavy overhead work and anything that keeps the upper traps loaded. Flag the neck and RepRoute removes those movements from your plan automatically.
Back squats, shrugs, behind-the-neck work, heavy overhead pressing, heavy carries and crunches where your head lifts off the floor are what an irritated neck usually objects to.
Flag the neck and the engine removes every exercise tagged for it — 221 of the 899 in the catalogue. Each one was judged individually: a bar resting on your traps, shrugging, pressing or catching a bar overhead, heavy deadlifts and carries that load the upper traps, and core work that lifts your head against gravity. Planks, dead bugs, machines and most dumbbell work stay in.
Days the sweep leaves short are refilled from the patterns still open to you. The engine removes; it doesn't lighten the bar or shorten the range of motion first.
If something still bothers your neck in a session, use Swap on it. Swap trades it for another exercise in the same pattern that fits your equipment, one tap at a time.
Common questions
Yes. It removes the 221 movements that load the neck — bar-on-back lifts, shrugs, heavy overhead and Olympic lifts, heavy carries and head-lifting crunches — and rebuilds any day that leaves short. This page previously said the neck was recorded only; the catalogue has since been tagged for it.
The tag marks movements that load the neck directly. Something can bother a sensitive neck without doing that — the way you hold your head under a dumbbell press, say. Use Swap on it during the session.
Shoulder, elbow, hip, lower back, knee, ankle, wrist, neck, chest, upper back, hamstring, groin, forearm and calf — all fourteen regions you can flag. Flag one and the engine removes the conflicting movements automatically.
See it in action
Free plan, no credit card. Flag the neck in onboarding and the conflicting movements are stripped from your plan straight away.