How to Headbang Like a Pro (And Not Hurt Your Neck)

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Learn to rock out the right way so you can crank it up to 11

Co-authored by Ricky Armellino and Carmine Shannon

Last Updated: April 21, 2025 Fact Checked

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Basic Headbanging Technique

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Mixing up Your Style

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Pre-Headbanging Stretches & Exercises

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Video

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Q&A

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Tips

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Warnings

Headbanging is a good way to get into heavy metal music, but when done incorrectly, it can leave you with a gnarly headache or whiplash. If you want to slam to some heavy riffs without battering your brain, stretch your neck before the show and start slowly. Bend your knees slightly and put your whole upper body into the headbang—not just your head and neck. Switch up your technique and add an air guitar to rock out like a pro.

How to Safely Headbang

Headbang with your whole body, not just your neck. Keep your knees bent and bring your body down from the waist.
Stretch your neck before the show by turning it to the side until you feel a stretch. Put your chin to your chest and hold it, then cup the back of your neck and look back.
Headbang in short bursts and take breaks in between. Only bring your head down to a 75º angle, max, and headbang to every other beat if the music is too fast.

Section 1 of 3:

Basic Headbanging Technique

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1
Stand comfortably with your knees slightly bent. Set your feet a little wider than shoulder-width apart, with one slightly in front of the other. Lower your center of gravity by bending your knees. This stance helps you keep your balance and absorbs some of the force created by flinging your body around like an electrified metalcore beast.
- For maximum composure, stay poised on the balls of your feet.
- A solid foundation also helps you stand your ground in an out-of-control pit.
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Start with a slow, rhythmic nod. As the band launches into their first number, straighten your neck and stick out your chin and chest. Nod with your whole upper body, finishing the arc by nodding your head slightly forward, then bringing it backward as you come up like you’re turning a handle with your chin.
- This is the “warm up” phase of the show, so start slowly. The real headbanging will begin a few songs into the set once everybody cuts loose.
- Try to let the tempo guide you as much as possible. If the music is too fast, try nodding to every second beat.
- Headbanging can strain your neck or cause whiplash if you’re not careful, so consider stretching your neck before the show, drinking lots of water, and avoiding alcohol.
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Bring your head back up by arcing it slightly at the bottom. Imagine that you're drawing a “J” at the bottom of each headbang. Most strains, pulls, cricks, jars, and rattles occur when metalheads reverse direction too quickly. By moving in an arc, you make the whole motion more fluid so your brain doesn't ricochet around inside your skull.
- Pick a direction for the “upswing” and keep it consistent.
- Switch up your technique every now and then to avoid putting undue stress on the same parts of your neck.
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Slam hard to the heavy riffs. During the song's main guitar line or chorus, start swinging your head down towards your knees.^{[1]
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Ricky Armellino
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Expert Interview}^{[2]
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Research source} Lean all the way down to about waist height before coming back up. To prevent injury, bend your neck at a 75º angle, max.^{[3]
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- It may help to headbang along to the bass line if the drum beat is too fast to keep up with.
- As the tempo of the songs gets faster, swing your head at a shallower and shallower angle. The threshold for neck injuries at 180 BPM is a 45º angle.^{[4]
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- Watch out for the person in front of you to avoid knockin' noggins while you're getting radical.
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Speed up to match the tempo of a breakdown. When the band unleashes a particularly savage solo, bend over at the waist and rapidly shake your head up and down. This technique is sometimes called the “whiplash.” The key here is to use small movements so you can go faster—you only want to lift your head a few inches at a time.^{[5]
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- Give yourself extra leverage and support by putting your hands on your knees while you whip your head around.
- Headbanging at this velocity can quickly leave you exhausted and disoriented, so take a break for a few moments between songs. If you feel sick or dizzy, slow down to the head nod or take your chances in the mosh pit.

Section 2 of 3:

Mixing up Your Style

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1
Sway your head from side to side. When you get tired of moving your head back and forth, switch to side to side. Rock one way in a downward arc, then go in the other direction. For added flare, try to make a figure eight with the top of your head.^{[6]
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- Swing with your whole body and bring your chin down in more of a V shape than a U shape. Your cervical vertebrae aren’t made to swivel, so rolling your neck can raise your risk of injury.^{[7]
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- Be careful not to jerk your head too hard in either direction. This is a good way to pull something. Once again, trying to keep your headbang at a 45º angle can help prevent injury.^{[8]
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Try the windmill for added flair. If you have a head full of flowing locks (is there anything more metal?), wait for the next big breakdown to whip it in a wide circle and let it fly.^{[9]
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Research source} Move your shoulders and upper body along with your head to reduce how much you need to swivel your neck.
- Finish off your windmill with a quick head shake to reorient yourself before returning to a normal back-and-forth motion.
- Windmilling should be used somewhat sparingly to break up regular headbanging. Pulling it out too often can hurt your neck (and make you look more like a go-go dancer than a grindcore devotee).
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Add some movement. Standing in one place throughout the entire show is no fun. Try pacing back and forth, stomping in circles, or jumping up and down to the beat so the rest of your body can go as crazy as your head. If you're feeling spunky, hop into the mosh pit in front of the stage and let the dark power of metal flow through you.^{[10]
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- Watch out for flying fists, elbows, and other body parts in the pit. Things can get pretty hairy in there!
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Add your arms into the mix. Hold your fist up into the air, then bring it down on your thigh.^{[11]
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Research source} Match your headbanging to the beat of your fist to look like a hardcore god. Throw up the metal horns by sticking your index and little fingers straight out and tucking your middle and ring fingers under your thumb.
- Horns are often used to celebrate after a face-melting solo or signal appreciation to the band between songs.

Section 3 of 3:

Pre-Headbanging Stretches & Exercises

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1
Neck rotation Sit down and look straight forward. Slowly turn your head to one side until you feel a stretch from the side of your neck to your shoulder. Hold the stretch for 3 seconds, then slowly turn to the other side. Do ten on each side.^{[12]
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- For a more intense stretch, cup your hand on the back of your neck and lean your head back, then turn your head.
- Treat headbanging as a skill that takes work to do safely. If you prepare and practice your headbanging, you can help prevent injuring yourself at a show.
Look straight ahead and slowly bring your ear down towards your shoulder. Keep your shoulder still—don’t raise it to your ear. Hold the stretch for 15 seconds, then move to the other side. Do it five times on each side.^{[13]
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Head resistance Lace your fingers and put them behind your head. Press your hands against your head without letting them move your head forward, then slowly let your hands press your chin to your chest. Repeat on all sides by pressing your hand against your forehead, then either side of your head.^{[14]
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Harvard Medical School
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- Strengthening your neck helps reduce your risk of getting a concussion.^{[15]
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- Taking a run before the show can also help warm you up for a serious headbanging session.
Sit and hold your head in a neutral position. Slowly bring your chin back without tilting or nodding your head. Once your chin is tucked back as far as it can go, hold the stretch for 5 seconds. Move your head back to the starting position, then repeat ten times.^{[16]
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Stand up straight and place your left hand on your lower/middle back. Reach your right hand over and place it on the left side of your head. Look straight ahead and pull your neck to your shoulder until you feel a stretch. Hold it for 30 seconds, then repeat on the other side.^{[17]
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Stand up with your arms straight out in front of you. Lace your fingers and slowly put your chin to your chest. Press into your hands, feeling your shoulder blades move apart. Hold the stretch for 15 seconds, then repeat four more times.^{[18]
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Community Q&A

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How do I jump while headbanging?

Community Answer

Jump up and simultaneously drop your head down to waist height, then move back into a standing position when your feet hit the ground.

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How does one headbang while playing an instrument?

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Just nod your head forward and back. You can't headbang if you are playing a wind instrument, though.

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How do I know if I am headbanging correctly?

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Try watching several videos online, and record a video of yourself head-banging, to see if that is the same. You could also ask some friends or peers.

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Tips

Classics like Slayer, Megadeth, Judas Priest, Venom, and Anthrax have catalogs full of great (but not too intense) tunes to practice headbanging to.

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Take a hot bath after the show to help soothe your sore muscles.

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If you need some help picking up the subtleties of the technique, watch music videos or live performances of your favorite metal band, or keep an eye on what the other fans around you are doing.

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Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

If you feel like headbanging straight down doesn’t suit the song, then try whipping your head back and forth in a half circle. This helps swing whatever you have on your head, too.
Circular headbanging looks best with long hair, but it’s not absolutely necessary.

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Warnings

Don't drink and headbang. This is a disaster just waiting to happen.

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Headbanging may be all in good fun, but it's not without its risks. Slamming too hard, too fast, or for too long may increase your chances of injuries like whiplash, concussions, or even minor brain damage.^{[19]
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