Podcast – 4 Exercises Every Mountain Biker Should Avoid

In this podcast I go over the 4 exercises you want to avoid as a mountain biker and give you my suggestions on better exercises to include in your workout program. These 4 exercises are very common in “mountain bike specific programs”

You can download the MP3 file below:

Download this episode (right click and save)

You can listen to the podcast directly below:

If you have any questions or comments about anything you’ve heard on this podcast please post them below and I’ll get to them ASAP.

-James Wilson-

Social Comments:

WordPress Comments:

  1. M. Griffin says:

    i really like the smith machine… for inverted rows:-)

    what about single leg lower back extensions? i guess they are like single leg straight leg deadlifts.

    Reply • August 19 at 5:29 pm
    • bikejames says:

      Single leg back extensions aren’t bad, I’ just use them if I couldn’t do single leg RDLs for some reason. And yes, the Smith machine is great for inverted rows…

      Reply • August 20 at 9:15 am
  2. Anne says:

    I love your list. My chiro hates leg press for the reason you do (lumbar extension), and every real trainer I know hates the Smith machine, but it’s great for a pushup bar 🙂

    Leg extensions, bad for the knee. Agreed by everyone. The leg curl was an interesting one, because cyclists by their nature have weak hamstrings and I was using that to compensate. My PT has me doing stability ball leg curls like this to get my hamstrings stronger: Does that have an impact the same way the seated leg curl and prone leg curl do? The stability ball ones really engage your core and hips.

    Question for you.. for those with bad backs, what do you recommend? From what I understand, deadlifts aren’t recommended if your back isn’t good (I have bad S1/L5/L4 that I would rather not reinjure).

    I’m still on very basic exercises (6 months ACL reconstruction post-op) so for now, there’s simple lunges, split squats and 80/20 squats until my surgical side quad gets strong enough.

    Thanks for your tips and podcast! Looking forward to when I can do a turkish get up (at least cleared to try by the orthopedist anyway :).

    Reply • August 19 at 5:43 pm
    • bikejames says:

      Again, the hamstring is designed to primarily provide stabilization at the knee joint and movement at the hip joint and the stability ball leg curl reverses that order. I do use the stability ball leg curls but as a very small part of the overall program and mainly for a change of pace than a super targeted movement. Hamstrings have a specific purpose in the creation of lower body movement and “weak hamstrings” is less of a problem than good linkage with the rest of the body to create movement. Getting the hamstring stronger with movement at the knee joint won’t really get it better at stabilizing there in coordination with extension of the hips.

      As far as the deadlift, I guess as long as you never have to bend over and pick something up off the ground then you can avoid them. Since that is probably not the case then you should practice them. However, using the deadlift to practice the hip hinge movement pattern and using it as an exercise are two different things – everyone should practice the movement but if you have a bad back then you shuold avoid using it as a primary exercise. Use single leg deadlifts instead since you can stress the leg with much less weight, which places less stress on the back.

      After an ACL repair you should be working hard on getting the hamstrings to stabilize the knee joint since that will take a lot of stress off the ACL. In fact, some strength coaches feel that ACL tears in women are so prevalent becuase of the lack of hamstring stability at the knee joint. Hope this helps…

      Reply • August 20 at 9:22 am

Add a Comment

Your email is never shared. Required fields are marked *


Follow MTB Strength Training Systems:
James Wilson
Author and Professional
Mountain Bike Coach
James Wilson