Mountain Bike Exercise Demos

February
9

There are few exercises I like as much as a good kettlebell swing. For a mountain biker, few exercises can come as close to riding your bike on a tough trail as a hard set of swings. You’re working your back, core and grip while building strength and high tension cardio. Add in the fact […]

December
22

They say that desperation is the mother of invention and I totally agree.  For example, a while back I ran into this when I didn’t have an Ab Wheel for my kneeling rollouts. After thinking about it for a few minutes I finally decided to try it without the Ab Wheel and realized that I […]

December
27

Few movements are as important to us on the bike as having a good hip hinge. Being able to shift your hips back and letting your chest come down while keeping your core strong is essential to having a strong, efficient seated pedaling and a balanced Attack Position. However, it can be very easy to […]

December
16

I love training with kettlebells. It doesn’t take long poking around on my site to figure that out and anyone who has been to my facility knows that I have more kettlebells than dumbbells. The unique benefits you get from them and the training methods used with them has really helped my riding and, through […]

December
13

I hear from a lot of riders who suffer from reoccurring wrist pain and hand numbness when mountain biking. This is unfortunate because, in most cases, it comes down to a bad cockpit set up and overall wrist position when riding. In this video I show you how your wrist should and shouldn’t look on […]

December
11

Having “bad knees” is one of the most common complaints I hear about from riders who have concerns about incorporating squatting exercises into their program. It seems that when they try to squat it causes them pain – either immediately or in days afterwards – and so it is an exercise/ movement they generally try […]

November
18

A few weeks ago I posted a video showing you how you can use Loaded Carries to improve your core strength, grip strength, posture and breathing. I’ve found them to be a powerful addition to my current workouts and the workouts I design for my clients and today I want to share a new way […]

November
8

When it comes to power training exercises for mountain biking the Push Press is rarely seen. Since it looks like an upper body exercise most riders pass it up in favor of more lower body specific exercises. However, when you understand how to do a Push Press properly you realize that it IS a lower […]

November
6

An important part of becoming a better rider is understanding how certain movements connect to the skills you need on the trail to be a good mountain biker. Once you understand that you can then use exercises to target specific movement skills in order to help you ride faster, longer and with more confidence on […]

October
23

On the trail few movement patterns help as much as a good hip hinge. Basically your ability to bend at the hips and not the lower back or ankles, it represents your ability to stay balanced and move with power on the bike. While I have talked a lot about the Kettlebell Swing and its […]

October
14

While there are a lot of great upper body exercises, when it comes to building strength few can beat the Floor Press for us as mountain bikers. Essentially a Dumbbell Bench Press while lying on the floor, it is a great way to teach good pressing mechanics while also taking some stress off the shoulders. […]

October
9

Whenever I mention using Loaded Carries to a rider when they ask about the best mountain bike core training exercise I usually get one of two responses. The first is a blank stare – loaded what? The second response is a glimmer of recognition, followed by “you mean like carrying heavy things like you see […]

September
18

I came up with this exercise at home the other day because I didn’t have an Ab Wheel for the ab rollouts I had planned. I decided to try it without the Ab Wheel and realized that I actually like this exercise better as a mountain bike core training exercise. I call it the Kneeling […]

August
26

Cornering remains one of the most common skills riders ask me about improving. The ability to maximize your momentum and speed in corners will help you go faster, save energy and look cool in the process, making it a very valuable trail skill. Being able to move your hips around the cockpit on the bike […]

August
21

For a mountain biker, building a strong, high performance core for the demands of riding for hours on grueling trails requires a smart, multi-pronged attack. You want a core that is able to connect the upper body and lower body, resist twisting and be able to coordinate with the hips for lateral movement around the […]

August
14

One of my favorite leg exercises for mountain bikers is the Bulgarian Split Squat/ RFESS, however I hear from a lot of riders who experience discomfort, pain and general awkwardness with it. A lot of this has to do with getting set up right and in this video I show you some simple tips on […]

July
24

One of the best ways to improve your standing pedaling power on the trail is to work on the fundamental movement patterns behind it in the gym. Few exercises do this as well as the Reverse Lunge and it is a great exercise for anyone looking to improve their lower body strength and power on […]

July
19

It doesn’t take long before people realize that I think the Turkish Get Up is one of the best mountain bike core training exercises you can possibly do. However, standing up with a weight and doing a good TGU is not always the same thing and a simple training tip can make a big difference […]

June
19

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 […]

June
17

One of the biggest myths in mountain biking is that seated pedaling is better than standing pedaling. This advice is usually given in the form of “sit down as much as you can and only stand up when you have to”. There are a lot of reasons given for this advice from not tiring yourself […]

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James Wilson
Author and Professional
Mountain Bike Coach
James Wilson