The Best Upper Body Exercise for Mountain Bikers

If you look at the Richie Rude's out there and wonder how they look so fit and can race so hard for so long, I'll let you in on a little secret...It's not ONLY by riding your bike.
Strength training in the mountain bike world, especially with racers, has definitely gained in popularity over the past few years and has proven to be a way to increase your efficiency on the bike as well as your durability.
Now who doesn't want to be able to be faster and be able to ride for long!?

As a sports medicine Physical Therapist Assistant for over 10 years, and a Personal Trainer, I have seen time and time again that the biggest barrier to adding strength training into any routine is just not knowing how. Whether people don't have weights at home, don't have good access to a gym, or just don't even know where to begin in the weight room, strength training can definitely seem more tricky to begin than just getting on your bike and riding your local trails.

I want to hope change that, and this is how. I want to begin introducing simple and effective, MTB specific exercises that you can add in to any routine in order to feel your best on the bike.

-UPPER BODY STRENGTH-

So the first move I want to share with you is for the upper body. Yes we need to work out our arms and shoulders and chest muscles to help up on the bike, not JUST the legs!

This move is called the Bent Forward Row:
Now I love this move for so many reasons, but mostly because I ALWAYS finish this move feeling strong and accomplished.

The first key to this move is how to set yourself up. You want to brace your core muscles and hinge forwards at the hips while keeping your back flat.
This position turns the upper body workout into a core and hamstring workout at the same time. It also mimics with optimal riding position (BONUS!).

Once in this hinged position, you'll have a dumbbell or resistance band in each hand One arm at a time will lift the weight up towards your side as if performing a row motion.
Slowly lift one side up and lower it down, then alternate to the other side. As you do this, keep your core in mind and that back flat. Make sure you move slowly and perform each rep with focus and control, squeezing the shoulder blade back as you pull with weight up towards you.

Start with 2-3 sets of 8-10 repetitions, choosing a resistance that makes those last 2-3 repetitions difficult.

Got it?
Feel some muscles you haven't felt before or in awhile?
GOOD!

With this once move you just increased your ability to maintain good body position over the bike, improved control of your handle bars while cruising down your favorite descent, AND made it so you'll have gas in the tank for another lap.

My name is Matt, I help MTBer's with strength training and nutrition virtually through Ginger Mountain Fitness at http://www.gingermountainfitness.com
Please reach out with questions!