June
19

Shrimping your way to improved leg strength and cornering movement on the trail.

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 joints when I ride and I have to really watch how much more I put on them in training.

So, I use bodyweight exercises to help me fill in the gap. By helping stay strong without a lot of wear and tear on your joints they are a great way to keep you riding strong and injury free.

And one of the new favorite bodyweight exercises for the legs is the Shrimp. I picked this one up from my Brazilian Jiu Jitsu training and immediately saw the impact it could have on the trail.

It is basically a single leg hip lift with a lateral hip hinge, which is a fancy way of saying it works the some basic hip movement you need for cornering. It is also a wonderful core exercise since it makes you stabilize in a bunch of different directions throughout the exercise.

A few months ago I shot this video showing the Shrimp, plus two more great BJJ inspired core training exercises.

Try the Shrimp next time you do a bodyweight day (which is a great option for a light/ active recovery day) or as a good single leg exercise next time you train. While you’re at it, try the other two exercises in the video as well, you’re sure to find them all a pretty good challenge.

-James Wilson-

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James Wilson
Author and Professional
Mountain Bike Coach
James Wilson