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Get Stronger To Ride Faster | 8 Gym Workouts That Will Help Your Mountain Biking

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We're in the gym today, working on some movements and exercises similar to what your body will go through when you're on the mountain bike. So, if you're a cross-country whippet, a downhill thrasher or an enduro weapon, practising some of these workouts over the off-season will pay dividends for your power, strength, balance and resistance on the mountain bike throughout the year.
A huge thanks to the legend Carl Constanza of Stanza Fitness, Bath for hosting us in his gym and taking us through all the finer details of these exercises.
⏱ Timestamps ⏱
00:00 - Intro
00:33 - Gym Warm-Ups - World's Greatest Stretch
02:10 - Gym Warm-Ups - The Iron Cross
03:00 - Gym Warm-Ups - Single Glute Bridges
3:53 - Lower Body Exercise - Squats
05:12 - Lower Body Exercise - Deadlifts
08:58 - Upper Body Exercise - Bench Press
10:56 - Upper Body Exercise - Press-Ups
14:04 - Upper Body Exercise - Plank Pull-Through
15:22 - Core Exercise - Pallof Press
18:15 - Full Body Exercise - Farmer's Carry
20:54 - Full Body Exercise - Sledge Push
22:50 - How To Decide What Weight/Reps Is Right For You
24:30 - Cooldown Exercises
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Will you be hitting the gym, this winter or are you there year-round?! What are your favourite exercises to do? Let us know in the comments 👇
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Опубликовано:

15 авг 2024

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Комментарии : 72

@gmbn 7 месяцев назад

Will you be hitting the gym, this winter or are you there year-round?! What are your favourite exercises to do?

@WorkLessRideMore 7 месяцев назад

I hit the gym 4 times a week all year

@JeffMTBinVA 7 месяцев назад

#GMBN I asked and you delivered, thanks. Bulgarian split squats is one that I use that is really great. The pallof press is one I will definitely try. Core stability exercises should be high on everyone's list.

@lisapet160 7 месяцев назад

More Pull moves would be nice for overall body muscular balance. Rotational too.

@eisenschmeisser3959 7 месяцев назад

As someone, who likes to workout in the gym: this is a realy based, and simple, but fantastic workout. No fancy bs. Everybody can do this.

@chrisridesbicycles 7 месяцев назад

Absolutely FANTASTIC video. Carl is a great explainer. I‘ve started to do gym work recently and it‘s already paying off. More stuff you can do at home or a Q&A with Carl would be great.

@TiMoLoToV 7 месяцев назад

The advice and tips i did not know i needed. Good job GMBN!

@thadgillespie5255 7 месяцев назад

This is exactly the type of workout I’ve been looking for as I’m joining a gym to get in shape specifically for mtn biking. Thanks for the great video!!

@winklertribe5268 7 месяцев назад

I don’t do enough/consistent strength conditioning. So this looks like a fun, doable workout- and great coaching in proper form, so I’m going to give it a try!

@gmbn 7 месяцев назад

nice! let us know how you get on! Have a great New Year!

@HigorMarinhoofc 11 дней назад

Great video, hugs from Ribeirão Preto, Brazil!

@carnivorebob3250 7 месяцев назад

Great video. Strength training makes me a much better rider. Improved bone density is another benefit. I love kettlebells and my TRX suspension trainer. I like single leg focused movement. We pedal on leg at a time. I also love KB swings and other ballistic movement. Of course good old hypertrophy movements also. Find what you like and get stronger. Work the whole body 2 to 3 day. No need to stop when riding hard just reduce work load and frequency. Good video and thanks for sharing the importance it plays. Being fit can save you from serious injury. It is not just muscle it is about bone density.

@the.mermaid.scientist 7 месяцев назад

💯 especially important for us shred ladies!!

@AM.94 7 месяцев назад

Great video, a lot of great exercise choices here. People don't realise how shoulder and back dominant MTBing is, to be able to move the bike quickly and effectively. That being said - I feel the Palloff press is a bit of a fluffy exercise. Single arm kettlebell swings will create far greater stability in the shoulder for far more benefit. All in all though, any strength exercises are better than none, so great video! "I have never heard of someone who wished to be weaker" - Earle Liederman

@neelchandran6018 7 месяцев назад

Great video, happy to see you guys showing us and explaining why to do this. Thumbnail looks a lot like fit4racings thumbnail however....

@1edkihm 7 месяцев назад

I found pistol squats to be very beneficial for mountain biking, you can use dumbells to load weight (loaded pistols). Not only are they very good for increased pedal power but for balance as well. Also, Nordics and reverse Nordics.

@henriktitze8518 7 месяцев назад

Cheers to the tips. I took my hole family to gym today. We had o lot of fun following your steps. Even my wife that is a marathon runner enjoyed the exercise👍

@davidgrammerstorf9433 7 месяцев назад

This video is exactly what I needed. Thanks!

@gmbn 7 месяцев назад

Glad it helped!

@j00sth22 7 месяцев назад

Very good and interesting video. Well done GMBN. Nice to see someone who knows about strength training and can explain from an mtb perspective. What I would be interested in is to see how to structure your training week between training sessions on your mountain bike for zone 2 and VO2 max, strength training and recovery. I am interested to see how to combine strength training with Mountainbiking. Without it working counterproductive together. Based on your sister channel GCN’s zone 2 topics i read the book ‘outlive’ from Peter Atia and am trying to incorporate those principles of zone 2, vo2 max, strength and balance around Mountainbiking. Which of course is the most fun working on health and life span. I would find it great if GMBN could do a topic on that from a mountain bike perspective. (I am early forties and old 😅 and probably due to being over 40 am interested to increase my health span to be able to keep Mountainbiking and do sports as long as possible in the next 40 years to come) 😬

@hotsky83 7 месяцев назад

Just turned 40 myself and also lift weights plus do mountain and road biking. Generally I do 1 or 2 all out 40-45 mins ride a week with avg heart rate of 160 or more. And another 3 or 4 easy rides on my spin bike that would cover zone 2. If you do the easy riding going it's fine do do your weight lifting on same day but I would do the gym first and on days of hard riding keep do that on your days off from the gym. I lift weights 4 times a week.

@qualm43 7 месяцев назад

Most "workout" advice I've seen on youtube is HORRIBLE.... But this video is spot-on, A+ coaching. Great exercise selection, technique, progression, and tempo.

@SuzukiKid400 7 месяцев назад

What videos are you watching if most of them are horrible?

@Peter-cx4ir 7 месяцев назад

You gotta be kidding. This comment is pandering 101

@qualm43 7 месяцев назад

@@Peter-cx4ir list one incorrect thing from this video. You can't. Give me any 'fitness expert' on RU-vid and I have to turn it off within 15 seconds due to staggering misinformation.

@asw192 7 месяцев назад

@qualm43 1. Split squats would be better than a barbell back squat. You don't push with both legs simultaneously whilst cycling. Instead you're pushing with one leg at a time which what a split squat trains. 2. They could have selected to do a Romanian deadlift rather than a regular deadlift as this would be better for targeting the posterior chain. 3. Bench press, as mentioned often gives people Shoulder pain. Doing a dumbbell press would be less likely to give Shoulder pain. In addition, a dumbell press trains the rotator cuff muscles better a bench press ... the video isn't bad, but the exercise selection is poor for MTB. There's more examples I could give

@qualm43 7 месяцев назад

@@asw192 Sorry but you're wrong. 1. Barbell squats are the most effective leg exercise available. I personally mix lunges and pistol squats in my own program, but pound-for-pound, if you could only do ONE leg exercise, it should be the barbell squat. 2. You're talking about technique details here, which he even discussed in the video about NOT turning your deadlift into a squat. 3. Again, he explains in this video how to do a bench press in a way that takes it OFF the shoulders. His exercise selection is by far the most efficient for maximizing your time in the gym. To say otherwise would be missing the forest for the trees.

@daniels883 7 месяцев назад

Very good training video! Thanks.

@richardruns4cake 7 месяцев назад

Brilliant this . Definitely gonna alter my gym routine now . Having watched this

@adamashe9536 7 месяцев назад

Practically every sport will see major benefits from strength training. Try it folks, it might just blow your mind.

@carnivorebob3250 7 месяцев назад

Agreed,

@snat6299 4 месяца назад

Good stuff

@MyBetsie 7 месяцев назад

Great video. Some of my favourite exercises. Those pressups though....

@mgnewman82 7 месяцев назад

Great video! More of this guy please!

@lolomelon528 7 месяцев назад

thank you for the practical content stuff fellas, excellent vid 🤘🏼

@djbayr9516 6 месяцев назад

I am a massive fan of the farmer's carry. I've progressed to 56kg over the last few months and I suspect I will have to go up in a few months. It took a long time to build though.

@didgineil 7 месяцев назад

Really useful walkthrough 👍

@nguyenminh-fw9ot 7 месяцев назад

I can already telll dude is all over the place in his gym when he's having a teaching session xD

@victorvargas536 7 месяцев назад

🔥🔥🔥 Thanks! Good stuff!

@davekelly7165 6 месяцев назад

Good luck with the future. Can you make the picture level and re make the video? Thanks in advance 👍

@lisapet160 7 месяцев назад

Briefcase walk - for strong and glorious British. Suitcase walk with the same weight - for the rest of US. I like the virtue. Good video, please make more like this.

@SoulRollerFIN 6 месяцев назад

If you're a taller person, squat fewer reps, more sets. Personally, I'd go with "myo-sets" to max the bang for buck. With longer limbs squats tend to tax the body a bit too much. Supplement with light high rep accessory work.

@alexisonbike3652 7 месяцев назад

I found rock climbing is a really good side activity for MTB. For those who don't like the gym so much it's super fun. It's full body workout and if you think you had arm pump biking try rock climbing

@matthewnormand2041 7 месяцев назад

I'm a roadie that does long endurance stuff but I also like to underbike on the trails on occasion. I wonder how much will translate over to what I do. Leg strength is certainly there but I have a lot of weak links and can't fully bring it to bear.

@mead813 7 месяцев назад

7:02 Good effort, but that's a shit deadlift and you will get hurt if you try to lift anything heavy. I like the queue, scrape your shins, around the knees and drag the bar up your thighs. The bar never stops touching your legs.

@leonpeckson 7 месяцев назад

Those are huge 5kg plates

@peterhejlejensen 7 месяцев назад

They look like 50 kg 😂

@Limestream73 7 месяцев назад

Try doing the Pallof on an unstable surface like a Buzy ball…

@GrafRamolo 7 месяцев назад

Cold winter months, brave words for someone is short pants :P

@Barrick34 7 месяцев назад

@pinkbike hire this guy to do your fitness demos…better than who you have.

@ish474 7 месяцев назад

man I'm remodeling my house and don't have time to ride right now. My fitness was shit already. I'm going to be a sack of potatoes the next time I ride. I have to work on my fitness as soon as I can.

@robertoduran218 3 месяца назад

All good but I wouldn’t do deadlifts. Too much risk.

@phoenixinthetrees1446 7 месяцев назад

23:40 I believe the youngsters call that a 'sick burn'...

@phoenixinthetrees1446 7 месяцев назад

Good stuff. But whoever wrote the timestamps, write out three times: EXERcise, exercise, exercise! (Not 'excercise'.)

@EchoFoxtrott1 7 месяцев назад

Why does Carl look like Tom Cardy with a beard and a mullet 😂

@danshilling4240 5 месяцев назад

So I barely have enough time to mountain bike as it is and you want me to go to the gym or work out?! Why don't you make an episode on how to make more free time to ride your mountain bike and work out😂😂

@jl5177 7 месяцев назад

Why are the 5kg plates so massive? 😂😂😂

@brucehamilton6019 7 месяцев назад

Ride faster to get stronger. Then you won't need shorter cranks...lol

@John3-16Clothing 7 месяцев назад

second

@peterhejlejensen 7 месяцев назад

The safety in this video is SEVERELY lacking. Squatting without any safety. People are getting paralyzed or killed failing a squat. The deadlift technique is the surest way to get injured. The shoulders should be over the bar. I would seriously consider reshooting the heavy exercises. The idea of the video is great.

@neilelliston 7 месяцев назад

Haha. Mans not gona get hurt with a 30kg squat.😂 if it was a how to squat heavy video they prob would have done in the rack with safety bars set

@Quedz9 7 месяцев назад

Think it's pretty shitty that you've blatantly ripped Fit4Racing thumbnail design. Maybe you should hire him to produce some decent training content for you...