7 Easy Exercises To Make You A Stronger Cyclist

[@gcn]

Do you do any exercises off the bike? If so, what do you recommend?

[@HumbleWolves]

Trap bar squats to get that power into your legs. Jumping squats/box jumps for that explosiveness. Sideplanks with a dip for that core stability.

[@ross88mac]

Compound movements such as squats and deadlifts but don't neglected your upper body and core. Surprising how much upper body you use on the bike.

[@meclucas]

I second @ross88mac on the upper body and core parts, particularly shoulders and lat exercises should be part of any routine for cyclists, this is specially important for gravel or touring (which Hank has done a lot of).

[@josephlawrence685]

All one ones listed in the video, plus bodyweight squats, upper body strength training. I don’t want to look like a pear

[@Jari1973]

Really good exercises.. the iron was just 200 kg too little 😁 I would do SBD and clean and push jerk (or jerk). But I don't cycle 6 months out of the year.. I only go to the gym.. and even during the cycling season I go to the gym if the weather is bad.. I think it's good for general health.. and my shoulders are bigger 😁💪

[@talljason1984]

As a beginner rider with a leg imbalance due to previous surgery, the single leg exercises have been so important and have made cycling easier. I’d add flexibility and watching range of motion in strength exercises can be beneficial. For example, if you can reach a similar hip hinge angle while strength training (squat, Bulgarian, etc) to match the hip angle while on the bike, it helps me know/learn which muscles to engage and translate the movement.

[@johndoiron9615]

I broke my hip in a fall six years ago and got a full hip replacement. Single leg work has been a huge thing for me.

[@MattTraynar]

I dont know who gave you guys access to my search history but I'm training for a 200 miler in June and I was looking for something just like this (and your recent endurance video) just last weekend. Perfectly timed and both great vids - thanks!

[@gcn]

Did we not tell you? We're mind readers now!

[@kokonanana1]

Check out Dylan Johnson’s KZbin site. His advice is from a current pro cyclist.

[@fredeberlein]

Excellent routines... particularly the ones that require no equipment.

[@carolinemcgauley4776]

The step ups weighted with a high step are a game changer. Thanks. Good video. Will put to use

[@gcn]

It really can have a big impact on your riding🙌

[@fRaNc0iS]

Wahou ! thank you! That's cool, it will test the last one for the u17/u19 training session this afternoon

[@chrisridesbicycles]

Very useful and well explained. A Q&A with Carl would be great.

[@gcn]

Nice thinking! We'll see what we can do 🙌Any questions you would ask him?

[@chrisridesbicycles]

@@gcn I would be interested in exercises for a restricted home environment where you can‘t have gym equipment and restrictions like a low ceiling. (Try anything that involves jumping in a basement)

[@cb6866]

Thank you JLW , Carl , and crew...

[@davidsnapp3145]

Great timing - have just begun to deal with my leg imbalance due to a knee injury that I always favour with the other leg. Bulgarian split squats are just the motivation I needed today. Actually did 3 sets wtih no knee pain - but it definitely showcases my imbalance!

[@funkmasterjay]

This is perfect for my first century. Im doing Ride London 100 miles in May.

[@ianlaker9161]

I can vouch for the fact that these exercises look easier than they actually are. At 63 and training for Ride London 100 next month, I'm a regular gym-goer and do some of these exercises. Some of these I don't thoiugh so it's a useful reference. I would also recommend weighted squats using a barbell resting on the shoulders. I do that with 15kg on each end. You really feel it the next day on your inner thighs but that goes away the more you do.

[@scottwatson7844]

Deadlift is a very technical exercise which many people get wrong. Best to get someone to watch you perform this exercise to make sure you are doing it correctly.

[@baltsu]

Easier to do with Hex bar

[@gcn]

If you're not confident in the gym it's always best to get a helping hand - with bad form you can do some damage 👀

[@maddexq9107]

@@gcn I understand that Romanian Dead Lifts are a nice variation of the classic deadlift. Seems like although it is a complex movement, the weight is a bit lighter and the movement range smaller, one may be less likely to injury the back assuming good form is maintained.

[@emilyhaake]

Thank you so much for this!

[@ollierrides]

James' presenting in this 👏🏻👏🏻👏🏻

[@gcn]

Never lets us down 🙌

[@gregoryneedsaname]

Yessss deadlifts and kb swings! All you need are squats and you're on your way to monster quads!

[@gcn]

Are you suggesting we don't have monster quads? 👀

[@dontaylor8540]

Thanks I'll start implementing these into my regiment.

[@HkFinn83]

I think hanks form on all of them are pretty good. And the kettle bell swings were very good imo, better than most people you’ll see doing them at a commercial gym (if you ever see anyone even try)

[@gcn]

Rumor has it this was not Hanks first rodeo 😉

[@jamesmay6895]

Great explanation many thanks 🙏

[@flurblewibble7735]

An excellent set of exercises apart from the leg press - definitely one to avoid. A lot of people do it incorrectly and put too much strain on the lower back. Kettlebell swing with correct technique - the best exercise ever. Bulgarian split squats and deadlifts always good exercises with the correct technique.

[@letsgetbusychild]

Deadlifts are bad with bad technique. Leg presses are good with good technique.

[@Mrtoast-w69p]

I kinda have a love hate relationship with Bulgarian Split squats- on one hand I pretty much die after the first the first set all ready but great for the quads and balance 😢

[@leehewitt9559]

Nice one James !👌

[@footballcards2025]

Some new exercises I can incorporate into my workouts, thanks 👊

[@gcn]

Boom! That's what we like to hear 🙌

[@romanluu]

In my opinion one should also do some exercises for other muscle groups, not just those used in cycling. Yes, these exercises will benefit your cycling performance greatly, but maintaining some muscle mass (and strength) in other areas will benefit your overall health (and thus in a way also keep you on your bike for longer). And I mean, since you already are in a gym, might as well make the most out of it.

[@MatthewBlue-yg1wk]

Well done: good spirit and camaraderie!

[@monoshiki97]

pull ups is great too, do all grip and variations.

[@jthomp1254]

love cross training! hope for more of these vids :)

[@pcm9969]

Great video. I was looking to move on from body weight exercises to more progressive strength training. I have a bench and weights (no leg press though), but I have been using the Wahoo training plan, which only uses body weight.

[@nelsonhibbert5267]

I've spent a few years in gyms doing strength work to compliment the bike. Unfortunately it doesn't really translate to an increase in performance. It's difficult to make weight training specific enough to replicate a pedal stroke. The closest I've heard is the kind of training Chris Hoy and Craig MacLean used to do, where they would add weight plates to their bike (Craig would fill his frame tubes with lead shot) and then push large gears up steep hills with the brakes on until they would reach a point of muscular failure (often at the expense of falling off!). Graeme Obree used to do hill efforts in a huge gear, and Fanceso Moser did a similar form of training under the advise of Italian coach Aldo Sassi.

[@simonsepic]

That was a catchy vieo name I briefly saw haha

[@gcn]

Made you click through to comment though, right? 😉

[@simonsepic]

@@gcn I would always click anyway.

[@gcn]

@@simonsepic That's what we like to hear 🙌

[@brianwheeldon4643]

Great, thanks

[@henkdevrjes9640]

This is fun and informative video bit wheight lifting wise pretty basic. I mostly train with wheights in the gym but love riding in the weekends i am always wondering how the two combine/interfere with each other. I would love a discussion with an exercise scientist with more of a focus on wheigt lifting like Menno Henselman or Mike Israetel.

[@irfuel]

If it's not hypertrophy related you shouldn't be asking mr. Israetel.

[@edhill8568]

I'm on the older side and the following is a great exercise. Sit in a chair and stand up using 1 leg only. 3 sets starting with 10 reps, then 15 reps and finish with 15 reps. Then change legs. Not as easy as it sounds especially for older cyclists.

[@adadinthelifeofacyclist]

Watching Hank's deadlifts made my lower back sore. Yes it was straight, but needs to be more upright - bend your knees more!

[@George-hl2xm]

The deadlifts is a good exercise but I prefer the power clean it works more muscles and is a great cardio exercise as well

[@neeleshkushte6023]

Nice session. How many times a week preferably?

[@jempanuncialman9361]

I gonna try this.

[@gcn]

Let us know how you get on!? 🏋

[@jempanuncialman9361]

@@gcn I will try it if it works in our local race.

[@davezzzz172]

I used to lift weights, but stopped doing lower body exercises 10 or 20 years ago. I recently started doing split squats, but found they absolutely killed my patellar tendons (mostly the rear leg). I'm 64 now, and I'm not sure any gains from doing leg-strengthening exercises are worth the (high) potential for injury. (I used to do a lot of leg presses in the off season, but was always disappointed that my leg strength really didn't translate into strength on the bike.)

[@caperider1160]

Bulgarian vs. reverse lunge. How are they different?

[@mommamooney]

I keep telling myself that I need to add strength training. Maybe I ought to start

[@papagodzilla5465]

I dont go to gyms. A pair or two of dumbells and a quality hand grip strengthener and i'm good to go. I do a dumbell set per day, sometimes 2. its super quick to do so there is no reason not to do so. The grip strenghtener can be done while watching a tv show or something. including these little quick exercises into my daily routine makes it super accessible and dont take too much of my precious time. I saw a huge gain in my bike endurance. And Its very important to buy a quality hand grip, i broke a couple of cheaper ones, its just a waste of money. i highly recommend the GD grip pro 70.

[@gcn]

Did it take you a while to know what works well and how to get good form? The benefit of the gym as there will be PT's that can help you out 🙌

[@papagodzilla5465]

@@gcn well its a slow process for sure, but it fits so well in a day. i would say, the dumbbells routines took longer than the grip strengthener to see a big difference. But the grip/forearms routine was pretty fast. i even got rid of wrist pain after longer rides. KZbin really helped to find good forms and posture.

[@jordanlowrie4874]

6-8 reps ... How many sets though ?

[@TheCrappen]

Hank’s one of my favorite gcn cast, assuming he’s acting with that lightweight tho lol middle school weight Good power building range on the reps tho, at the weight here you could do 6 sets easily of each #handsomehank

[@speedsociety9177]

reverse lounges, bulgrarian split squats and step ups seem to be very similar, I guess the advice is to not do all of them in the same session?

[@irfuel]

Yes you can. More volume is not a problem.

[@lsanchez841]

Bulgarian split squats...Do you touch the unloaded knee to the ground? Thanks

[@icaro356]

sabe demais!

[@fabianirsara9846]

Please please please please do these exercises with flat shoes (or barefoot for that matter). Those cushioned(!) sneakers have a drop of 4-10mm. This severely impacts your natural range of motion. Also the soft sole actually makes you soooo much less stable than if you were to just stand barefoot. Do yourself a favor and do it properly

[@faisalaldbas7608]

this is helpfull thanks homie

[@jamesgray7429]

Completely agree, just have a look at the super cushioned running community, most will have serious injuries in a few years.

[@fabianirsara9846]

@@jamesgray7429 actually rather within THE first year and then it might get better. In the end we „should“ stay barefoot from childhood on as much as possible

[@pabtorre]

No clipless shoes then?

[@patrikhalen460]

Holy shit!! It was gut vrenching seing how you did not pay attention putting the stops on the leg press! It will definitely result in extremely nice injuries if you drop the weight!!

[@nickname45671]

what would be the optimal foot height for bulgarian split squats?

[@trbeyond]

People can keep this simple, do a few sets of the following : hinge exercise, push exercise, pull exercise ,squat exercise, press exercise and core.

[@gvtrivia6780]

weighted forward jumping squats

[@STX340]

Looking into incorporating some of these in my program. What would anyone recommend for a good start weight for the kettle bell and the leg press?

[@hobo_overland]

If you were, oh I don't know, say, 54, over weight and out of shape, I guess you'd start by just doing two or three of these exercises, right? At 19st, even doing them with just body weight, I wouldn't be able to walk for a week...which would completely put me off doing them again. Good video, I enjoyed it.

[@EGL24Xx]

6-8 reps on a bodyweight Bulgarian split squat, especially with the rear foot so low, is very easy...

[@briananderson5102]

Fantastic. Im starting lifting program after years away. Such a helpful video. Hard to find videos that are informative without "influencer" testosterone guy selling supplements

[@gcn]

Glad you enjoyed it! 🙌

[@maroonfernandez4078]

I need this

[@gcn]

You're not he only one! Us cyclists hate taking time off the bike 🤣

[@Slashfart]

How often do you reckon this routine should be done per week?

[@carlosuertefelipe2308]

Is seated leg press acceptable? 🤔

[@sigfreed11]

2:22 should it be a slower descent?

[@andyday3571]

Doing these exercises can you use a vibrating plate

[@gokhanugurr]

Turkish Get-up is best 🤟😉🇹🇷

[@vesalehtinen4534]

Unless climbing as fast as possible is your number one priority in life, you should also do upper body excercises. Especially if you don't wanna look like a twig.

[@jonathanrobinson2628]

Yes, all decent exercises for the lower body and to improve cycling performance, but you shouldn't neglect the upper body. For general health and wellness, a strong, balanced physique is important. I obviously understand that upper body strength is largely unimportant for cycling performance, but the lack of strength in high level cyclists is somewhat disabling in day to day life. A reasonable rule of thumb for average sized people is that you should be able to bench your bodyweight, squat 1.5 times your bodyweight and deadlift double. Overhead press is around 0.7 times your bodyweight. Attain those levels and you're strong enough that day to day life is easy, but you won't be carrying so much muscle that it is detrimental to your cycling performance.

[@HkFinn83]

‘Disabling for day to day life’ Oh come on😂 I’ve never ever met a young moderately healthy person who was so weak in their upper body it was ‘disabling’. Imo if you enjoy lifting weights do it, you don’t have to rationalise it

[@jonathanrobinson2628]

@@HkFinn83 I competed a bit as a kid in time trials (nationally once) and stopped when I was 16. I then took up weight training (and took that too seriously too). But I'm actually fitter and faster now on the bike aged almost 40, despite being more than (measurably) twice as strong. You can be both fit and strong. I do think the the term 'disabling' isn't unfair. Many endurance athletes are unable to any pull-ups, for example. This a level of strength that is prohibitively low for many day to day activities

[@maddexq9107]

@@jonathanrobinson2628 I’ve never been able to do pull-ups and I do not feel disabled in day to day life. I do a fair amount of lifting other humans in the type of work I do. Being unable to do a pull-up has not kept me from doing my job without difficulty.v

[@thulelemoreki]

For cyclists, what’s the limit for progressive overload?

[@Paul9]

Great video. I always think it’s odd seeing a personal trainer wearing foam flumps on their feet. How can anyone with knowledge of biomechanics think they are a good idea. Natural footwear all the way!

[@MTBScotland]

what would be good if you have dodgy knees?

[@DB-sj8km]

Walk backwards on a treadmill (that isn’t on), or backwards up a slight hill, or pull a sled backwards. If you can’t do split squats on a flat surface then elevate your front leg. Basically, lower the weight on the leg doing the most work. You can progress your way up, but the only way to get stronger with bad knees is to strengthen everything around your knees, and the knees themselves. Walking backward on an incline or with resistance will definitely help.

[@ThomasNing]

1. Squats 2. DEADLIFT 3. Lunges

[@OperationDarkside]

Great title for a video "GCN1121 240416 7StrengthExercisesForCyclists YT1" xD

[@gcn]

Catchy right? 👀

[@MTBGrizzly]

All about that algorithm

[@gcn]

@@MTBGrizzly Just don't feed it after midnight... is that right? Or have we got mixed up 😵‍💫

[@keithmaclure9101]

Just need to stop watching the matrix in raw form...! 🫣😂

[@ajickdesign1998]

i don't have leg press machine, what the best alternative for that? thanks

[@HumbleWolves]

If you have it a trap bar or dumbells/barbell squats. If you dont have the material, try squatting with a loaded backpack.

[@gregorybertrand645]

"You can prevent injuries by adding a strength session into your routine." Now you tell me, cheers, Hank.

[@randybottphotography]

I find most cyclist do too much in the gym. Since we are built for endurance, high reps are the standard. I've learned that since I spend so much time on the bike, I do 3 set of 4 heavy squats OR deadlifts (usually 315 lbs) then 4 sets of 4 heavy lunge OR step ups, OR single leg leg press. That's is. Then do my threshold of VO2 max efforts on the same day. This has made me much stronger on the bike than doing higher reps. Also, the fact that the trainer did not have him roll his elbow in to tighten the upper back on deadlifts concerns me.

[@mufosali]

In Bulgarian Split Squat knee looks very unstable, it's not good for our knees health

[@r2d2fromstartrek]

Nice title

[@gcn]

🙃we were a bit too keen to get out on our bikes today 🙂

[@briananderson5102]

What was the title?

[@r2d2fromstartrek]

@@briananderson5102 check the other comment

[@gcn]

@@briananderson5102 Pfffff 💨 and it's gone 😉

[@pcm9969]

Doesn't the Bulgarian Squat duplicate the efffect from the leg press working the same muscles? If so, you wouldn't need a machine to do all of the exercises here.

[@gefloigle]

The 7 exercises recommended in the video, in order, are: 1. Bulgarian split squats 2. Deadlifts 3. Reverse lunges 4. Leg presses 5. Step ups 6. Kettlebell swings 7. Plank with shoulder taps

[@biomyko]

Hey, everybody. Tell me how you add strength training to your bike training routine? Do you do a separate week or how do you do it? Share your experience :)

[@sosci8888]

Buy yourself an rowing machine. Three times a week for 20 min will bring you so much benefits.

[@sergeikulichkov7748]

These exercises are great but not easy. Deadlift is especially hard to get right.

[@richardbrabbs8283]

How funny would it have been if si or olllie did this video think hank was definitely the right choice

[@MrTheMrLol]

"do weight training for injury prevention" only trains legs like a boss

[@dubtube6691]

deadlift: I don't understand why people smash the barbell on to the ground, who ist the loudest in the gym?

[@whatwelearned]

Always get nervous when I see cyclists' twiggy bodies doing compound movements 😁😅

[@gcn]

How do you think we feel! The only way to get better is to practice though 🙌

[@kazaddison4447]

He lost me as soon as he said 'gen pop'.....😂

[@overcookit1433]

How many days did Hank need to recover, so he could move without hurting muscles he didn't even know he has got?

[@gcn]

we've not seen him for ages. The telegram message he sent said that he was stuck in bed or something 🤷

[@overcookit1433]

@@gcn Now he knows what it will be like in 50-60 years...😅

[@tomreid9779]

As a cyclist and a body builder, I can tell you there are several exercises in here that are not worth your time. Pick one of step ups, Bulgarian and reverse lunges, my favorite is step ups. The kettle bell swing is pretty worthless. And there are better core workouts that your version of planks. Leg press, dead Lifts, step ups and deep squats are great if you are a body builder. You don't even need all 4 of these as a competitive cyclist.

[@HiveMind-qv1iy]

The kettlebell swing is worthless? lol

[@rickybobbycarriere6430]

Bike or no bike, if you're not doing a regular strength training program you are simply missing out.

[@jameslee-pevenhull5087]

The only machine you need to make friends with is the Step Mill. A 15kg backpack. 1 hour at 60 steps/min is your challenge.

[@mb10kx]

legs are sore enough from riding already

[@irfuel]

Bulgarian split squats in a video with "easy" in the title .... right 🤣

[@chrishey6891]

7 easy exercises....step 1 join a gym :-( 🤦‍♂

[@faisaliqbal3329]

Point to be noted😂

[@joowwwllllll666]

Wouldn’t call a deadlift easy. It’s pretty complex 😅

[@matlindell5022]

Kettlebell swings were a bit shitty ,weren’t they?🤔🥴

[@HkFinn83]

I thought they were fine. Better than most people at a commercial gym (when you do actually see someone try them).

[@wendellreis4338]

bulgarian split squat is the worst execise ever, but if you want results, just do it.

[@nightsfalling]

James needs to fix his butt wink in the deadlift because that can cause an injury.

[@kemson4455]

You forgot one of the best exercises for cycling = sissy squats!

[@luannkelley7361]

What are sissy squats? Sounds perfect for me.

[@SlicedSlappy]

super-expensive gym. Wal-mart dumbells

[@faisalaldbas7608]

why does this dude say "kay ji "insted of kilo grams

[@cathalmccionnaith8268]

KiloGram = KG

[@faisalaldbas7608]

@@cathalmccionnaith8268 i know but its weird i guess

[@ΜΙΧΑΗΛΆΓΓΕΛΟΣΑΛΕΞΑΝΔΡΟΠΟΥΛΟΣ]

I think it's time to fire the guy who uploads the vids😅

[@gcn]

We're all just a little woozy post gym workout 😵‍💫

[@gabrieltimar3028]

If you do all of these things on any given day, for the next 3 days you will not be able to cycle hard at all. Weight exercises and cycling are somewhat hard to combine.

[@phoenixinthetrees1446]

I'd avoid the leg press machine as it puts strain on your pelvis and lower back - not what cyclists need - and your body is crunched into an even more extreme position - with your knees close to your chin - than it is on a bike. Stick to deadlifts and squats, and the variations shown here, which are otherwise completely fine.

[@twinpiperzed7222]

I’ve found the leg press great, I can’t do squats because of a bad back , I’ve had no back issues using leg press even using heavy weight

[@gnzoeinyggh]

If you don't bench, you don't go to gyms.