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Whether it’s rally driving, karting or racing at the dizzy speeds in a single seater, every racing driver worth their salt knows the stress that the sport puts on the body. It’s small wonder that the scientific journal Sports Medicine recommends that racers ‘develop training programs that more accurately apply to drivers and the stresses experienced’.
So what to do? We tapped Alex Stott, F1 driver coach and physio, to create a simple home workout to make you a better driver and keep injuries at bay. No gym? No worries! All you’ll need for this simple circuit is two dumbbells and some floor space.
1. Romanian deadlift
How to do it:
- Stand upright with the dumbbells held against the front of your thighs, looking straight ahead.
- Push your hips backwards and bend at the waist, running the dumbbells down the front of your thighs until you reach just below your knees.
- Squeeze your glutes hard and straighten up.
How many?
4 sets, 12 reps
Why?
“The Romanian deadlift helps to minimise energy wasted by the driver when braking,” says Stott. It strengthens legs and glutes, helping drivers to maintain a controlled posture while sitting down.
2. Goblet squat
How to do it:
- Hold one dumbbell close to your chest with both hands, standing with your feet a bit wider than shoulder width.
- Squat down slowly.
- Keep your heels on the floor and your weight in the middle of your feet.
- Lower until your thighs are 90 degrees to the floor, then explode upwards out of the squat.
How many?
4 sets, 12 reps
Why?
“The goblet squat is a great exercise for building leg and core strength,” Stott tells us. Both of these are vital for the force drivers need to generate when braking.
3. Dumbbell press-up
How to do it:
- Get yourself into a press-up position while gripping two dumbbells. You should have to work a bit to keep your balance.
- Lower your chest towards the floor, keeping your elbows tucked in.
- Once you get to the bottom of the movement, press up forcefully.
- Remember to squeeze your core throughout the movement.
How many?
4 sets, 10 reps
Why?
Elevating your hands with dumbbells means you can dip your chest lower, making the press-up harder. Dumbbells make you work to keep your balance throughout the movement, stabilising the core and spine for when you’re in the car.
4. Renegade row
How to do it:
- Get yourself in a press-up position with a dumbbell in each hand.
- Keeping your elbows in, pull one dumbbell up to your chest. Keep your hips and shoulders as stable as possible.
- Lower the dumbbell back to the floor and repeat with the other arm.
- If you struggle with balance, widen your feet slightly. This will give you a bit more stability.
How many?
4 sets, 10 reps per side
Why?
This is a great exercise to hit small stabilising muscles in your core, which drivers engage every time they take a corner. The rowing action also strengthens the upper back, helping to keep you strong and injury-free.
5. Half-kneeling shoulder press
How to do it:
- Kneel on your left leg, holding a dumbbell at shoulder-height in your right hand.
- Press the dumbbell upwards. Avoid leaning to the side or backwards to counter the weight.
- Once your arm’s at full extension, lower the weight back down to shoulder height. Do all repetitions on one side before swapping over to the other side.
How many?
4 sets, 10 reps per side
Why?
“This move builds a strong shoulder, important for good posture and upper-body endurance in the car,” says Stott. Only working one side at a time forces the driver to stay steady, keeping you upright and focused through high G force bends.
6. Weighted dead bug
How to do it:
- Lie on your back, holding a dumbbell in each hand.
- Hold your arms straight up towards the sky. Bend your hips and knees to 90 degrees, as if you were sat in a chair facing upwards.
- Keeping those dumbbells still, slowly lower one leg so it’s just off the floor. Straighten it out while you do this.
- Reverse the movement and bring the leg back up to the start position. Repeat with the other leg.
How many?
4 sets of 45 seconds work
Why?
“A fantastic exercise that builds strength and stability through the shoulders, and requires you to really engage the deep core muscles,” says Stott. It also keeps your glutes active, a must after long periods spent in the driver’s seat.
7. Seated Russian twist
How to do it:
- Sit on the floor as if you were were about to do a sit-up, holding a dumbbell with both hands.
- Lift your feet off the floor with a slight bend in the knees.
- Twisting from the core, rotate the dumbbell to your left hip, almost touching the ground.
- From here, rotate back to the start position before repeating on the other side, keeping the lower back and legs off the floor throughout.
How many?
4 sets, 10 reps per side
Why?
“This exercise puts you in a similar position to when you’re sat in the car,” Stott tells us. In addition to building shoulder and grip strength, it really forces drivers to control their rotational core muscles – perfect for keeping your torso stable under force.
So remember, to get yourself in shape for the season, nail this workout at home or in the gym:
- Romanian deadlift 4 sets, 12 reps
- Goblet squat 4 sets, 12 reps
- Dumbbell press-up 4 sets, 10 reps
- Renegade row 4 sets, 10 reps per side
- Half-kneeling shoulder press 4 sets, 10 reps per side
- Weighted dead bug 4 sets of 45 seconds work
- Seated Russian twist 4 sets, 10 reps per side
Written by Matt Evans
