|
Biking-specific Upper-body Exercises for Technical Riders
The Hucker's Move. This exercise improves your
ability to throw the bike forward off a ledge. To avoid nose-first
landings, you need to support the front end of the bike as you push it
forward in relation to your body. Do three sets of 10 reps, increasing to
your maximum tolerated weight for the last set. Males should shoot for 20%
of body weight in each hand, females 10-15%. (Example, a 150-pound male
should work towards 30 lbs in each hand.)
| Exerciser |
Set 1, 10 reps |
Set 2, 10 reps |
Set 3, 5-10 reps |
| Female, beginner |
3 lb each hand |
5 lb each hand |
5 lb each hand |
| Female, conditioned |
5 lb |
10 lb |
10 lb |
| Male, beginner |
5 lb |
10 lb |
15 lb |
| Male, conditioned |
15 lb |
20 lb |
25 lb |
|
|
|
|
|
| Stand in a slight squat, feet about a foot apart. Hold the
dumbbells at your side, with the TOP of your hand facing forward. |
Raise the dumbbells up and forward, to a position where your
arms are extended at 90 degrees to your body. |
Keep your hands in the position as though you're holding the
handlebars. Lower the weights slowly back to the original position. |
Cornering Power. This exercise improves your ability to handle
off-camber landings and tight excess-G turns. It increases core strength. Do three sets of 10 reps, increasing the weight each
time.
| Exerciser |
Set 1, 10 reps |
Set 2, 10 reps |
Set 3, 5-10 reps |
| Female, beginner |
5 lb |
10 lb |
15 lb |
| Female, conditioned |
10 lb |
15 lb |
20 lb |
| Male, beginner |
15 lb |
20 lb |
25 lb |
| Male, conditioned |
20 lb |
30 lb |
40 lb |
|
|
|
|
|
| Stand alongside a wall. Hold the dumbbell in the hand away from the wall.
Put ALL of your weight
on the leg closest to the wall. |
Squat down slightly, letting the dumbbell come forward in a
pendulum motion. Tilt as far sideways as you can, leaning towards the
weight. |
Straighten up, pushing upward with your leg at the same time
you straighten your trunk. Repeat the full number of reps, then switch to
the opposite side. |
| For a tougher variation on this
exercise, keep the elbow at your side, with the forearm forward at 90
degrees. Hold the dumbbell with the back of your hand facing up (as though
you're holding the handlebar). Keep your arm in this position as you dip
up and down. |
The anti-faceplant. This exercise helps keep your face away
from hard objects when you slam down hard. If you have to bail, it can make the
difference between a face-plant and a scramble.
| Exerciser |
Set 1 |
Set 2 |
| Female, beginner |
From knees, 5 reps |
From knees, 5 reps |
| Female, conditioned |
From knees, 10 reps |
Whole-body, 3 reps |
| Male, beginner |
From knees, 10 reps |
Whole-body, 5 reps |
| Male, conditioned |
Whole-body, 10 reps |
Whole-body, 10 reps |
|
|
|
|
|
| Put two dumbbells on the ground, so the handles are lined up
about two feet apart. Kneel down and grab the handlebars. |
For from-the-knee push-ups, flatten your body at the hips,
while keeping your knees on the ground. |
For whole-body pushups, straighten knees and hips, with your
arms at a 90-degree angle to your body. |
|
|
|
|
| Support yourself on your hands, holding the dumbbells as if
they were the handgrips of a bicycle handlebar. |
Lower yourself slowly to the level of the dumbbells and push
back up again. |
As you come up, roll to the left. Let go with your right
hand, supporting your body with the left hand. Count to five. |
|
|
|
|
| Roll back, grasping the dumbbell with your right hand. Drop
into a pushup again. |
As you come up, roll sideways to the right. Let go with the
left hand. Count to five. |
Now roll back to the neutral position to begin another rep. |
|
