Training & exercises

Iron Neck Training Lab™

Trainer led programs for every goal, from posture and mobility to sport performance. Start free with the foundations, go premium when you’re ready.

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Training Media with Iron Neck

Start here · Free

The 6 foundational exercises.

Premium programs

A program for every goal.

Eight goal based programs, each split into phases and led by a certified trainer. $10 each, or unlock all 8.

Posture MechanicsPremium4 phases Posture MechanicsRetrain the muscles that hold your head up after long days at a screen.Upper Crossed SyndromePremium4 phases Upper Crossed SyndromeWith Ashley Kumar. Rebalance a tight chest and neck with a stronger mid back.Early Stage RehabPremium4 phases Early Stage RehabEase discomfort and rebuild neglected muscles, alongside your care plan.Active AgingPremium4 phases Active AgingPosture, spine strength and everyday wear and tear, covered in four phases.Team SportsPremium4 phases Team SportsStability and body awareness for team athletes. Easy to run across a roster.Combat SportsPremium4 phases Combat SportsPrepare the neck for chokes and impacts in striking and grappling.Rotational SportsPremium3 phases Rotational SportsRotary strength and control for golf, hockey, baseball and throwing athletes.Tactical AthletePremium4 phases Tactical AthleteFor first responders and military, from rucking prep to undoing years of load.
Iron Neck Training Lab Premium Access: covers of all training programs, including Flexibility & Mobility

Premium Training Lab™ Access

Unlock every program.

$49$89Save $40
  • All 8 goal based programs
  • Up to 4 phases each, every phase builds on the last
  • Led by certified trainers
  • Built with physical therapists and strength coaches
  • Stream on phone, tablet or laptop
Get Premium Access

Or buy a single program from $10. Bought separately, all 8 cost $85.

Find your program

What are you training for?

Ease tension where it builds up most: the upper traps, the front of the neck and the mid back.

Upper Crossed Syndrome
Premium

Upper Crossed Syndrome

With Ashley Kumar. Rebalance a tight chest and neck with a stronger mid back. 4 phases, led by a certified trainer.

View program, $15Or unlock all 8
Overactive TrapsFreeOveractive TrapsRelease and retrain tight upper traps. Flexibility & MobilityFreeFlexibility & MobilityMove better through your full range.

Free training

Free trainings.

Quick programs available to all.

Overactive TrapsFree Overactive TrapsRelease and retrain tight upper traps.Flexibility & MobilityFree Flexibility & MobilityMove better through your full range.Shoulder RecoveryFree Shoulder RecoveryThree phases for stronger, steadier shoulders.Iron Neck + KettlebellFree Iron Neck + KettlebellCombine the two with Mike Salemi.

From the Training Lab

Hear from our customers.

“The videos and exercises are excellent. Everything from the build of the product to the PT quality demonstrations and instructions are all top notch.”
David F.VerifiedPosture Mechanics
“I really appreciate the training videos as well, this type of training requires instructions.”
Rich M.VerifiedIron Neck Pro owner
“Love all the different Neck Training programs. Definitely informative.”
Ryan W.VerifiedPremium Access
“Definitely one of the best on the platform and targeted many of my problems.”
David F.VerifiedUpper Crossed Syndrome
“Happy with the product so far. Incorporated into my routine and fairly easy to use.”
Mark Y.VerifiedTactical Athlete
“Great intro exercises to the relieving world of neck strengthening.”
Remy F.VerifiedEarly Stage Rehab

Harness training

Harness training.

Linear manual resistanceFree Linear manual resistanceFree follow along harness exercise.Neck extensionsFree Neck extensionsFree follow along harness exercise.Neck side liftsFree Neck side liftsFree follow along harness exercise.Vertical manual resistanceFree Vertical manual resistanceFree follow along harness exercise.