I love the Turkish Get Up – rep for rep it gives you more than just about any exercise. I recently refined how I coach this great exercise and so I decided to shoot a video going over how to do it and how it applies to mountain biking. First, here are the steps to a great Turkish Get Up:
To get set up for the Turkish Get Up follow these steps: Read more…
Exercise Demos and Routines, Mountain Bike Strength Training
Here is a banded pull apart sequence I picked up during my recent trip to Mike Boyle’s facility. This is a great upper back activation exercise that helps combat the rounded shoulder posture so common with mountain bikers. This will really help get your shoulders more stable and help combat shoulder impingement and pain.
-James Wilson-
Here is a video demo I just shot on how to do a single arm DB snatch. This is a great exercise that lets us get some of the power developing benefits of Olympic style lifts without having to spend a lot of time on the technical aspects of the traditional snatch and clean.
Power development is crucial for mountain bikers. This exercise will help you pedal harder and bunny hop higher on the trail.
-James Wilson-
Exercise Demos and Routines, Mountain Bike Strength Training
Check out my new article on arm pump over at VitalMTB.com. Arm pump on the trail a subject I have gotten a lot of questions on lately and I got a chance to get Aaron Gwin to demo the exercises on the video. He even gave some input on what he thinks it takes to get rid of arm pump on your mountain bike.
You can read the full article and check out the video by clicking on this link.
-James Wilson-
Exercise Demos and Routines, Mountain Bike Strength Training
One of the more interesting exercises I saw being used at Mike Boyle’s facility was the cheat curl to shoulder press. The idea behind it is that it will force you into a position that gets all the right areas strong for a shoulder press, particularly the glutes, core and upper back.
Mike said that they started using it and got some great feedback from people who had previously experienced shoulder pain while doing shoulder presses – it basically made the pain go away. I have been trying it and like how it gets some also works in some good hip explosiveness which is something all riders need.
Here is a video demo on how to perform this exercise and how to advance it. I recommend using a weight that is tough for you to just curl up and really try to make the dumbbells float up to your shoulders, otherwise you are missing the point of the first part of the exercise.
-James Wilson-
I was going through my YouTube videos and found this one that never got posted here. It is a great video demo on how to squat properly – more importantly, it shows you how to avoid putting excessive stress on the knees during squats.
If you feel that you can not squat or that excessive squats kill your knees then watch this video! It will help you get more drive out of your hips, which will not only feel better but help you get more leg drive on the trail.
-James Wilson-
Exercise Demos and Routines, Mountain Bike Strength Training
