On a recent episode of Andrew Huberman’s podcast, the neuroscientist sat down with renowned physiotherapist Kelly Starrett to discuss a topic often overlooked in fitness: the importance of neck strength and posture. Their conversation highlighted how these two factors play a critical role in injury prevention, athletic performance, and overall health.
A standout moment from the podcast was when Starrett shared a personal story about how his daughter, a soccer goalie, uses neck training to protect herself on the field—a testament to the real-world benefits of building a strong neck.
The Posture Problem in Modern Life
Andrew Huberman set the stage by reflecting on the posture challenges faced by many today:"I noticed that unless I pay attention to my posture while sitting down... I’m just naturally starting to tip over forward towards my text messages that aren’t even in my hands right now," Huberman joked. He added that younger generations, conditioned by technology use, are beginning to look "shaped like a C."
Kelly Starrett responded by reframing posture as more than a matter of appearance. According to Starrett, posture is the organization of the spine—a reflection of daily habits, behaviors, and even self-identity. Rather than labeling posture as "good" or "bad," Starrett argued that certain positions better support breathing, movement, and load-bearing: "It’s not about shoulders back or standing straight—it’s about creating shapes that allow you to access your full physiology," he explained.
The Case for Neck Training
Huberman shifted the conversation toward neck strength, something he passionately advocates for: "I wish everyone would train their neck. When I started years ago, I realized that when my neck got stronger, I didn’t have the same shoulder pain as my peers—and my posture improved too," he shared.
Kelly Starrett echoed Huberman’s sentiment with an intriguing statistic: "For every pound stronger your neck is, your reduction in concussion risk drops huge."
Starrett shared a personal story about how his daughter, a high-level soccer goalie, prioritizes neck training to stay safe on the field. He revealed that his family keeps an Iron Neck by the door, and it’s an integral part of her routine. "We have a video in our family where she’s doing her Iron Neck training, and she looks at me like, ‘Dad, this is why I don’t have a boyfriend.’" Starrett laughed, adding that while she may joke about the aesthetics of neck training, she fully embraces the importance of a strong neck.
This training allows her to confidently face impacts from high-speed soccer balls without fear of injury. As Starrett put it:
"She loves having a big, strong neck that can take the shot from the ball."
How Neck Strength Impacts Overall Health
Huberman highlighted how neck strength benefits more than just athletes:
"When you train your neck, everything else gets stronger. Your posture improves, and your head—and brain—are safer."
He explained how improved posture can translate into subtle but meaningful improvements in daily life. Standing upright and making eye contact are easier when your body is aligned, helping build what Huberman calls "psychological confidence."
Kelly Starrett’s Advice on Posture and Movement
Starrett offered practical insights on how posture and neck strength tie into broader movement patterns:"The organization of your body, particularly your spine, reflects your movement habits and your behaviors," he said.
Starrett encouraged listeners to stop thinking in terms of "good" or "bad" posture and instead focus on positions that serve specific goals. For example, adopting a more upright position can improve breathing and increase oxygen output.
Takeaways: Why Neck Training Matters for Everyone
The discussion between Andrew Huberman and Kelly Starrett shed light on the often-underestimated importance of neck strength. Whether you're an athlete like Starrett's daughter or simply someone looking to improve your posture and prevent injury, training your neck can provide transformative results.
The Iron Neck is a valuable tool in this journey, offering a safe and effective way to strengthen the neck. As Starrett’s daughter demonstrates, incorporating regular neck training can make all the difference in protecting yourself during high-impact activities.
Huberman summarized it best: "If you train your neck, everything else gets stronger—and your head and brain are safer."