Why Do F1 Drivers Train Their Neck? The Science, Benefits, and How You Can Too

F1 drivers train their necks to survive extreme G-forces—should you? Discover the science, exercises, and real-world benefits of neck training.

Jay Vee, MD

2/11/20254 min read

Why Do F1 Drivers Train Their Neck?

If you’ve ever watched an onboard camera of an F1 driver wrestling through high-speed corners, you’ve probably noticed their head barely moves—even while experiencing forces that could throw an untrained person around like a ragdoll. That’s not luck. That’s the result of intense neck training, a critical part of every driver’s fitness program.

I’ve always been fascinated by the way motorsport pushes human performance, and as a physician, I understand how important neck strength is—not just for F1 drivers but for everyday people too. Whether you’re an athlete, a gamer, or someone who sits at a desk all day, a strong neck can improve posture, reduce injury risk, and even enhance reaction time.

Let’s dive into why F1 drivers train their necks, how they do it, and why you might want to add neck exercises to your routine.

The Science Behind Neck Training in Formula 1

F1 drivers experience extreme physical forces—especially in the neck. Here’s why:

The G-Force Factor

In high-speed corners, drivers experience up to 6G, meaning their head and helmet suddenly feel six times heavier than normal.
A standard F1 helmet weighs about 7kg (15 lbs), but under those forces, it can feel like 40kg (88 lbs)—all supported by the neck.

Why Neck Strength Matters in Racing

A weak neck would snap back uncontrollably, reducing vision clarity and reaction time.
Strong neck muscles help drivers maintain head stability, ensuring they can precisely hit braking points and apexes even under extreme forces.
It prevents injury—without proper training, repeated high G-forces can lead to muscle strains and long-term discomfort.

👉 Related Post: How Much Do F1 Drivers Weigh? – Understanding how fitness plays a key role in driver performance.

How F1 Drivers Train Their Necks

F1 drivers don’t just do a few stretches and call it a day—their training is highly specific and targeted.

1. Weighted Neck Harness Training

✅ What It Does: Builds isometric neck strength, simulating the forces of high-speed cornering.
✅ How to Do It:

Attach a weight plate to a neck harness and secure it under the chin.
Slowly nod forward and back, or hold a static position for 30-60 seconds.

✅ How You Know It’s Working: You’ll feel a deep burn in the back and sides of your neck.

2. Resistance Band Side Holds

✅ What It Does: Improves lateral neck strength for resisting side G-forces.
✅ How to Do It:

Attach a resistance band to a stable object.
Wrap it around your head and hold your neck in a neutral, straight position against the resistance for 30-45 seconds per side.

✅ How You Know It’s Working: You’ll feel the side of your neck engaged and working hard to stay stable.

3. Manual Partner Resistance

✅ What It Does: Strengthens dynamic neck stability, simulating real-world forces.
✅ How to Do It:

Have a partner apply light pressure to your head in different directions.
Resist the force without jerking or tensing too much.

✅ How You Know It’s Working: Your neck muscles will activate without discomfort, improving overall control.

👉 Related Post: Why Do F1 Drivers Get Weighed? – A look at why driver physiology is crucial to performance.

For a visual demonstration of neck training techniques used by F1 drivers, you might find this video insightful:

Check out the ULTIMATE NECK TRAINING GUIDE FOR MOTORSPORT ATHLETES by professional motorsport performance coach Pieter Bulsink at Maverick Performance Center.

How Often Should You Train Your Neck?

To see improvements, consistency is key. F1 drivers train their necks 3-4 times per week, but for everyday strength, 2-3 sessions per week is enough.

Beginners: Start with 2 sessions per week, focusing on light resistance and static holds.
Advanced: Increase to 3-4 sessions per week, incorporating weighted exercises and dynamic resistance.
Reps & Duration: Aim for 3-4 sets of 30-60 seconds per exercise.

Neck training should never be rushed—progress gradually to avoid strains or injuries.

Should You Train Your Neck? (Yes, But Safely)

Who Can Benefit?

Sim Racers & Gamers – Supports long hours of head-forward posture, preventing neck and upper back pain.
Office Workers – Reduces strain from looking at screens all day.
Combat Sports Athletes – Essential for absorbing impact and preventing whiplash.
Cyclists & Motorcyclists – Improves stability under wind resistance.

The Dangers of Improper Neck Training

I’ve seen cases where people overdo it and cause serious damage. The neck isn’t like other muscles—it protects arteries, nerves, and the spine.

One extreme case that stuck with me? I’ve encountered young, healthy adults who suffered carotid artery dissections after roller coasters in Orlando, FL. Sudden, extreme force can tear artery walls, leading to stroke-like symptoms. That’s why gradual progression and proper technique are non-negotiable when training the neck.

👉 Related Post: How Motorsport Medical Innovations Are Revolutionizing Emergency Care – Exploring how motorsport tech influences medical advancements.

Rule of Thumb:
✅ Slow, controlled movements – No jerking motions.
✅ Progress gradually – Start with light resistance before adding weight.
✅ Never ignore pain – Soreness is fine, but sharp pain is a red flag.

TL;DR:

F1 drivers train their necks to withstand extreme G-forces and maintain control.
They use weighted harnesses, resistance bands, and partner-assisted training.
Even non-drivers can benefit from neck training for better posture and injury prevention.
Neck exercises should be done with proper technique to avoid serious injuries.

F1 drivers push their bodies to incredible limits, and their neck strength is a key part of their performance. Whether you’re a sim racer, athlete, or just someone who wants better posture, adding neck training to your routine can make a real difference—just be sure to do it safely.