James Smith, a prominent fitness influencer and Brazilian Jiu-Jitsu black belt, recently shared his controversial take on neck training equipment, revealing why expensive gear might not be worth the investment.
After experiencing multiple neck sprains in jiu-jitsu, Smith began exploring neck training as an injury prevention method. His journey led him to purchase various neck training devices, ranging from a £20 basic harness to a premium $1,200 Iron Neck system, sparking a comprehensive comparison that challenges conventional wisdom about expensive fitness equipment.
Smith’s investment in high-end neck training gear totaled over $1,000, with the Iron Neck system alone costing $600 (rising to $1,200 with international shipping and customs fees). However, his findings were surprising:
“80% of all the gains and benefits that I’ve got to my jiu-jitsu and injury prevention come from the cheaper harness.”
The basic £20 harness, while admittedly making users
“look like a little bit of a fool at the gym,”
proved remarkably effective for fundamental neck training exercises. Smith demonstrated simple neck extension and flexion movements that require nothing more than the basic equipment and proper form.
For combat sports athletes, neck strength is crucial for injury prevention and performance. Smith explained that in jiu-jitsu, many attacks target the neck through compression rather than strangulation.
“If you take someone’s chin far enough down to their chest, they’ll submit,”
he noted in his video, emphasizing how neck mobility and strength directly impact defensive capabilities.
The training becomes essential when considering that weakness often leads to injury. Smith draws parallels to other body parts: if someone repeatedly experienced hamstring injuries but never trained their hamstrings, the solution would be obvious. Yet many athletes neglect neck training until problems arise.
Smith advocates for a progressive approach to neck training, emphasizing high repetitions with low intensity initially. His recommended starting protocol includes 20-30 repetitions across 2-3 sets, performed three times weekly. This volume-based approach allows athletes to master movement patterns before progressing to heavier resistance.
“For anyone starting any movement anywhere in the gym, start an accumulation phase,”
Smith explained.
“Worst case is you do a lot of volume and the intensity is not high enough. That’s way better than going too intense.”
Perhaps most controversially, Smith dismisses the common belief that neck training significantly improves posture. He argues that poor posture stems from energy conservation rather than muscular weakness, noting that people can easily correct their posture when conscious of it.
“If you want better posture, stand better. Tuck your tailbone or your shoulders back. Walk proudly,”
Smith stated, suggesting that confidence and mindset play larger roles than specialized exercises.
Smith’s analysis reveals that while premium neck training equipment offers some advantages, particularly for rotational movements under resistance, the benefits don’t justify the dramatic price difference. The basic harness provides the foundation for effective neck strengthening and injury prevention at a fraction of the cost.
His car analogy summarizes the situation perfectly: expensive equipment might be
“twice as good”
but costs
“40 or 50 times”
more than basic alternatives. For most athletes, the fundamental benefits come from consistent training with simple, affordable equipment rather than high-tech solutions.
This practical approach to neck training emphasizes that training consistency and proper progression matter more than expensive gear, making effective injury prevention accessible to athletes regardless of budget.
