🚲 Assault Bike Setup Hack

A quick tip that will work for many of you to get more efficient and powerful on the Assault Bike - these seat setup tips are worth a try. It may feel odd at first, especially if you ride a road or mountain bike often; but give it a test drive and see how it feels for you.
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[@xlady0]

I tried this setup and it made a big difference for me, especially on the max cal intervals. Thanks for the tip!

[@marcusfilly]

That is amazing to hear! Glad it helped!

[@adastra6017]

Very nice advice. My knee and shoulders started to get overloaded. This makes a world of difference, my posture improved right away. Thank alot !!

[@chicotunner07]

Tried this today...... Wow, I felt like I could breath and my arms were actually doing something! Thank you!!!

[@marcusfilly]

Great job! That is the best feeling!

[@12345orlmagic]

Never thought of this gonna set up my bike better next time, thank you

[@marcusfilly]

Glad to help!

[@GuardMou]

I never thought to move my seat forward before- I legit thought I was supposed to be super stretching my arms out to reach in order to keep my knees in a better position... but damn. What a difference moving the seat forward actually makes. I'm producing way more power and it's causing a lot less irritation in my bad shoulder. I was seriously under-utilizing my arms before because my legs feel way better now. Great tips.

[@marcusfilly]

Love to hear it!

[@christophstar1487]

Never thought of that will try it next time

[@m.a.5028]

Tried this setup on the AirDyne and it has made a world of difference for both my husband and me. More power, faster everything, less fatigue. Thanks for the tip!

[@marcusfilly]

Amazing! Glad this could help. Keep it up!

[@JustinTCC]

Gonna try this out today. Thanks Marcus!

[@marcusfilly]

Hope you like it! Let me know how it goes.

[@bramble456]

Really good info Marcus - will definitely try this 👍🏼

[@marcusfilly]

Please do and let me know how it goes!

[@Chris-pw7ov]

Going with a bit of a triathlon bike set-up. At least with the lower body position.

[@johnkaras5109]

Makes sense! Thx Marcus, I’ll try it out

[@marcusfilly]

Let me know how it goes!

[@michaelmelter2271]

I don't know if you'll see this, but I just wanted to say THANK YOU! I bought this and was really excited to use it. I set it up similar to what is shown in most bike setup videos, and I was getting swelling on the outside of my left knee. I was frustrated because I spent all that money on the bike and I was already having issues. I came across your video after allowing my knee to rest for a bit, and now I have no issues at all with the knee swelling up and I can push more power into the pedals with each stroke. I would definitely not have put the seat as high as I have it or as forward as I have it now without coming across this video. For reference, I'm 5'7.5" and set my seat to 7 now and one notch away from the furthest forward it goes.

[@marcusfilly]

I'm so happy to hear that this helped! Setup is so important and will help you get more of out of the bike.

[@robnoftz]

I like having the seat far forward. It's more for my arms. I don't feel like I'm overextending my shoulders. It feels like they stay more connected to my body and more stable without reaching.

[@russellnoble4812]

Very sound advice 👊👊

[@marcusfilly]

Glad you think so!

[@AestheticBodyChannel]

If you stand side by side to the bike, or any road racing bicycle, set the seat to the height of where your hip bone is. Generally a good guide for seat height to get into this position here. Or if you place your heel on the pedal rather than the ball of your foot, at the very bottom your leg should just be at lock out, so once you move the ball of your foot back onto the pedal it gives you that slight bend at the bottom to allow you the most ROM & power output.

[@marcusfilly]

Cool thanks for that tip.

[@angelinesarol5616]

great now I need to do this correctly

[@rlstrength]

These tips are fantastic. I'm doing very heavy overhead pressing so I need to be wary of anything that might mess with my rotator cuff and I definitely feel it when I'm too far back now that I think of it. It's not just inefficient it's also bad for your shoulders

[@marcusfilly]

I bet a small adjustment will make a huge difference.

[@rlstrength]

@@marcusfilly it did! Spent halt an hour on the assault bike this morning and moved the seat almost all the way forward. Just sitting and checking the furthest arm position like you demonstrated makes it so easy. It felt so much better during and after

[@morenoh149]

It seems like the lower the seat the further back you want it. And if you put the seat higher you put it more forward so your feet reach the pedals.

[@jbyt6375]

And wouldn't ya know it.... cals on the bike is in the WOD for tomorrow. I'm definitely trying this tip, my scrawny butt can use all the help I can get!

[@raymon418]

Did it the first time today and i was way to low and far back just as you showed thx

[@marcusfilly]

Glad this helped!

[@tylerscott6640]

How would you do it on an Echo bike? I have mine at 1 click back and 5 clicks up and it feels perfect for me. I'm 5' 9".

[@kayleighharrel6678]

Does the classic model allow you to pedal backwards with resistance? I'm not concrete with it tracking my spee/distance.

[@alvarofigueroa7379]

Hey man, I know this is not the topic of the video but, where do you get your hair bandanas? Im looking for some but the ones you use look super cool

[@marcusfilly]

I really like the headbands from @eraseathletics

[@russellwilkes7322]

Really helpful, just in time for my Echo bike arriving!… any tips for the BikeERG setup?

[@marcusfilly]

Awesome! For the erg, I'd recommend a similar setup where you're able to extend your leg with a slight bend at the bottom of your rotation, and have an upright torso so that you're not overly leaning forward.

[@russellwilkes7322]

@@marcusfilly thanks appreciate the reply 🤙🏾

[@NB-568]

Thanks!

[@marcusfilly]

You bet!

[@rupan6308]

Bro i had the problem of androgenic alopecia. My doctor said don't consume whey proteins and do most aerobic excersises. 🥺 its my great wish to get a fit body.. Not like a heavy bodybuilding. But i need a good muscular fit body. My great desire. Is that possible without consuming whey proteins and with most aerobic excersises

[@marcusfilly]

Sorry to hear that bro. Yes, it is possible! I'd recommend giving Persist a try, you can try out a couple different tracks and see what works best for you. functional-bodybuilding.com/persist/

[@mwaka7280]

I have my seat high too.

[@marcusfilly]

How is it working for you?

[@megiMove]

I like that on the interval, but lately ive been doing sone 2 on my assault bike and my ass is sore after sitting on it over an hour at the time 😂😂🙊

[@marcusfilly]

WOWZA! Good luck with those!