One of the things I try to get across to riders who are looking to improve their cardio and endurance is that the human body is a complex organism with a lot of inter-related parts. This means that it is very hard to isolate a quality and try to train it in isolation.

What this means on a practical level is that if you want to improve your overall performance on the trail you need to focus on improving things holistically. And nothing illustrates this better than the Bat Wings exercise and how it can directly improve your cardio capacity and endurance.

The Bat Wings are an exercise created by Dan John to specifically target the Rhomboids. More specifically, it targets their ability to keep the shoulders pulled back and down and to help you maintain strong posture. And if you watched the video I posted on how your shoulder position can affect your cardio and performance on the trail then you know how important this is.

In this video I show you how to do the Bat Wings. I also explain more about how they can directly impact your lung capacity and endurance levels on the trail.

Like I mentioned in the video, the Bat Wings are an exercise that really starts to blur the lines between Cardio and Strength. While it is a Strength Training exercise, the benefits you get from it directly impact your Cardio Training and endurance.

Screen Shot 2014-06-22 at 9.50.18 PMHitting the trail with bad posture and no way to fix it is going to result in reduced performance, fun and a higher chance of overuse injuries. Try doing 2-3 sets of Bat Wings, doing 5 reps per set with a 3-5 second isometric hold at the top next time you train to help you with your posture and performance on the trail.

If you have any question about the Bat Wings and how they can help you please leave a comment below this post. And if you liked this exercise tip please feel free to share this post with another rider who could benefit from the info.

Until next time…

Ride Strong,

James Wilson

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