Arm Pump Exercises with Aaron Gwin

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-

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  1. The Real Rob says:

    Great video James. After my broken wrist I just haven’t been able to get the strength back. These exercises are perfect! Thanks.

    Reply • February 26 at 11:02 am
  2. Tyler says:

    I’m not a full-on DH ripper so I might not be fully understanding the arm pump / grip strength issues. But my understanding of good riding form is to have ‘heavy feet and light hands’…..’tea party’ hands as Lee McCormack would say. So if a rider’s forearms, wrists, and hands are fatiguing, might this indicate too much ‘determination’ in the arms-to-handlebar region, and a need to sink lower in the attack position with ‘heavier’ feet and ‘lighter’ hands? I used to experience forearm/hand fatigue riding technical, ‘ledgy’ trails and experienced relief when I started shifting my bodyweight forwards and backwards to lift or loft my front wheel, rather than pushing and pulling on the bars. Anyways, just a thought.

    Reply • February 26 at 11:25 am
    • bikejames says:

      @ Tyler – for a lot of XC riders that is the problem. They tend to sit too far forward, lean into the handlebars and that causes the soreness and pump they experience. On a side note, this is why those “ergo-grips” are so popular. If most riders would learn how to set their cockpits up right, keep their wrists straight and keep their weight off their hands they would not need those weird looking things.

      However, for aggressive trail riders and DH riders it is a bit different. For them they have to hold on tight to the bars or they’ll get them ripped out of their hands. They are also doing a lot of heavy braking, which also wears the grip out.

      So, in one sense you are right from an XC riders viewpoint but the grip demands change as the trial points down and the terrain gets rougher.

      Reply • February 28 at 9:22 am
  3. Simon says:

    nothing to do with arm pump, but just saw that Mark Twight (Gym Jones) lists his TGU max as 85lbs. You should send him that video of you doing 93lbs.

    Reply • February 26 at 2:33 pm
  4. chris says:

    You mean UCI Pietermaritzburg, South Africa world cup winner Aaron Gwin!

    Reply • April 25 at 8:53 am

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