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Neck training

People are often surprised when I tell them that one of the most important sessions of my week has nothing to do with legs or cardio — it's neck training. In endurance racing, your helmeted head becomes a weight you carry for hours at a time, and if your neck isn't prepared, the final stint of a race turns into a battle you simply can't win. Here's how I approach it, and how any driver, from karting upwards, can build a neck that lasts a full race distance.

Why the Neck Takes a Beating in Endurance Racing

Every time you brake hard, your head wants to keep going forward. In fast corners, it gets thrown sideways, and on bumpy circuits it's shaken around constantly on top of all that. Add a helmet and a HANS device — several kilos of gear — and multiply the whole thing by a double or triple stint in a hot cockpit, and you understand why neck fatigue is one of the most common limits on late-race performance.

It's not just about comfort, either. A tired neck means slower reactions, sloppy head position, and reduced vision under braking. And from a safety point of view, a well-conditioned neck works together with the HANS device and the seat to protect you when things go wrong.

Start Simple: Isometrics and Bands

The good news is that you don't need an expensive gym full of machines. Some of the most effective work can be done at home with nothing but your hands and a resistance band. A solid foundation looks like this:

  • Isometric holds — press your palm against your forehead, the back of your head, and each side, resisting with your neck muscles for 20–30 seconds per direction.
  • Band work — attach a band to a stable point and work the four main directions: flexion, extension, and lateral raises to each side.
  • Shrugs and upper-back work — strong trapezius muscles support the whole system, so rowing and shrug variations belong in the plan.
  • Controlled tempo — slow, deliberate reps beat fast, jerky ones every time. The neck responds best to patience, not ego lifting.

A Weekly Routine That Fits a Racing Calendar

Consistency matters far more than intensity. Three to four short sessions per week of 15–20 minutes is plenty, and it's wise to avoid heavy neck loading the day before a race or a demanding test day.

How a Single Session Looks

  1. Warm up with slow, gentle head rotations and shoulder rolls.
  2. Isometric holds in all four directions, 20–30 seconds each.
  3. Band exercises, three sets of 12–15 controlled reps per movement.
  4. Shrugs or light carries to finish the strength portion.
  5. Gentle stretching and a proper cool-down.

If you're new to this, start with lighter resistance than feels necessary. The neck adapts well, but it punishes overenthusiasm with soreness that can ruin a simulator session or a test day.

Don't Skip Recovery and Mobility

Strength is only half the story. Tight neck muscles and poor posture — especially the forward-head posture we all develop at desks and on phones — undo a lot of good work. Regular stretching, decent sleep, and proper hydration all play a role, because a dehydrated driver fatigues faster everywhere, neck included. If you have access to a physio, use them; a professional can spot imbalances early and keep small niggles from becoming real problems.

The Payoff Shows Up Late in the Race

Nobody notices a strong neck in the first twenty minutes. You notice it in hour two, when you can still hold your head perfectly against the load in a fast corner while others are fighting just to keep their vision stable. That's the real reward of this work — and it's built over months, not weeks. Start before you need it, keep the sessions short and regular, and if you're returning from an injury, always clear the plan with a medical professional first. Your future self, somewhere deep into a stint, will thank you for it.

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