Around this time of year I start to rely a lot of bodyweight training. While I still get into the gym a couple times a week and lift some heavy stuff to keep me strong, I find that my joints don’t like too much of that stuff. I put a lot of stress on my joints when I ride and I have to really watch how much more I put on them in training.
So, I use bodyweight exercises to help me fill in the gap. By helping stay strong without a lot of wear and tear on your joints they are a great way to keep you riding strong and injury free.
And one of the new favorite bodyweight exercises for the legs is the Shrimp. I picked this one up from my Brazilian Jiu Jitsu training and immediately saw the impact it could have on the trail.
It is basically a single leg hip lift with a lateral hip hinge, which is a fancy way of saying it works the some basic hip movement you need for cornering. It is also a wonderful core exercise since it makes you stabilize in a bunch of different directions throughout the exercise.
A few months ago I shot this video showing the Shrimp, plus two more great BJJ inspired core training exercises.
Try the Shrimp next time you do a bodyweight day (which is a great option for a light/ active recovery day) or as a good single leg exercise next time you train. While you’re at it, try the other two exercises in the video as well, you’re sure to find them all a pretty good challenge.
Speaking of bodyweight exercises, I’ll be finishing up an update to the No Gym, No Problem Bodyweight Workout Program later this week. Based on the new stuff I’ve learned over the last year, it will have some pretty cool stuff I haven’t put into any of my programs before.
On Friday I’ll have a comment contest on my blog where I’ll be giving away 5 free copies of the new version of the No Gym, No Problem Workout Program. Plus, I’ll be giving away a free copy of all my programs and a 1 hour Skype video coaching session to one lucky rider.
Keep an eye out for my next blog post where I’ll be letting you know how you can enter.