Neck Training Videos
Watching someone set a harness up removes more confusion than any amount of written instruction. These are the demonstrations worth your time.
The single thing most people get wrong on their first session is harness fit — a harness that slides makes you brace your jaw and turns a good exercise into a bad one, and it is almost impossible to describe in text. Watch a setup video once before your first session. Below: beginner setup, advanced technique, cable variations, loaded rotation, and the programme D1 and NFL football players use.
Start with setup
If you watch one thing, watch a setup video. Harness fit decides whether your first month works, and it is the part written instructions consistently fail to convey. A harness should sit on the crown, stay put when the load comes on, and never require you to clench your jaw to hold it in place.
Beginner Basics — Official Training, Volume One
Fitting the harness, the four directions, and the setup positions for flexion, extension and lateral flexion. Watch this before your first session.
Advanced Techniques — Official Training, Volume Two
Where to go once the basic four directions are routine and the load is climbing.
Training by sport and goal
How D1 & NFL Football Train Neck
What collision-sport neck programmes actually look like at the college and professional level — the loading, the positions, and the volume.
How to Build a Thicker Neck, Fast
Hypertrophy-oriented programming.
Build Your Neck With Cables
Running a harness off a cable stack, which gives you roughly constant resistance through the range instead of gravity's sine curve.
Loaded Rotation: the Revolver™
Rotation is the direction almost every programme skips and almost no equipment loads.
Related reading: neck training for football, strength and hypertrophy, and cervical rotation.
What to watch for, and what to ignore
Video is the right medium for setup and the wrong medium for dosage. Watch for where the load line runs, whether the head stays in neutral, and whether the movement is controlled at both ends. Those transfer.
Ignore the loads people are using. Somebody else’s working weight tells you nothing about yours, and the most common way neck training goes wrong is strength arriving faster than connective tissue tolerance — which has no symptoms until it does. Progress in the smallest increment you own. The reasoning is on the programming guide.
Also ignore anything that suggests an unusual movement is more advanced. Cervical rotation combined with extension under load is the mechanism behind the worst outcomes in the safety literature, and it turns up in videos regularly.
Provenance
These videos are published by Gonza LLC, which manufactures Neck Flex® and publishes this site. They demonstrate that company’s equipment. They are listed here because harness setup is the thing beginners get wrong and these are the clearest demonstrations of it available — and because the harness in them is the one named in the published trial.
Third-party reviews and independently produced footage, including reviews Gonza LLC did not commission, are collected on the public record page.
See the ownership disclosure.