Iron Neck or alternatives?

drunkmonkey

Has anyone used this device or is there any other way to strengthen your neck without the large outlay.

I want to build a strong neck, have had a couple or car accidents and my neck needs some help, weightlifting had done wonders for my back.

https://www.iron-neck.com/

Black Sheep

I was in a similar boat with this. I wanted to directly train my neck more, but I didn't want to spend the money on the Iron Neck.

If someone has a particularly weak neck, they could start out just doing high rep nods on all fours, and then laterally (lying on each side). This type of thing, for 25+ reps in each position, is sometimes done as a warm-up for some sports.

The next useful stage is to do isometric neck work.

You can link your fingers behind your head, nod your head to your chest, and then resist your head coming back up. Again, for reps. Similar is, in the top position, link hands behind your head and try to press your head back, but resist it with your hands, and this is for time.

The above are both manual isometric exercises, but what I don't like about them is they're quite subjective, in terms of effort.

A 'better' way to do isometric work for me was things bench holds… So lie on your back, or on each side, with your head off a bench. Just hold your head in a neutral position, for time. That's it, you're just using the weight of your head.

Another version, put a bosu ball or folded towel on a wall, and lean at an angle so that your head is supporting your weight. Hands down. Again, keep the neck neutral, and this is a hold for time.

The isometric stuff is good as a base, then next stage then is to start loading weight.

I like to lie on a bench, or on my side, head off again, and just hold a fractional plate on by head. You can put a little towel or something under it to protect your head. Just hold it lightly in place, let the weight rest on your head, and then do your neck nods. You can do 15-25 reps, 3 sets, something like this.

This works well paired with a cheap neck harness, which again, you load with plates or a kettlebell. Sit on the edge of a bench, and you do your nods up and down, same sets and reps. A harness from Spud Inc is what I have. Strength Shop one is ok too but less comfy.

Head/Neck Harness – Strength Shop

You can train your neck multiple times per week, like the grip it responds and recovers really well.

EliteFTS is a treasure trove for this type of stuff.

neck training Archives 1 - Elite FTS | EliteFTS

drunkmonkey

That's some great information there, I must put a plan together based on it, thanks.

Cill94

Would agree with Black Sheep. I've used the Iron Neck when I worked with rugby players. It's good, but really overpriced when you consider how many bodyweight, weighted or band exercises can work just as well.

drunkmonkey

https://www.boards.ie/discussion/comment/122895523#Comment_122895523

Do they recover well with strengthening it?, I got rear ended twice in the car over the last 3yrs, looking at the shunt Frawley took last week I was cringing, how could you be right after it, That was some whip to the neck. What's the secret.

Cill94

https://www.boards.ie/discussion/comment/122898284#Comment_122898284

They’re not right after it.. Significant percentage of them will have life altering brain damage and injuries unfortunately.