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

[@gmbn]

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

[@WorkLessRideMore]

I hit the gym 4 times a week all year

[@JeffMTBinVA]

#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]

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

[@eisenschmeisser3959]

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]

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.

[@Danny2009ie]

The best MTB workout video I have seen so far. Clear and simple. 👌👌🤘

[@TiMoLoToV]

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

[@thadgillespie5255]

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]

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]

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

[@neelchandran6018]

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

[@daniels883]

Very good training video! Thanks.

[@HigorMarinhoofc]

Great video, hugs from Ribeirão Preto, Brazil!

[@davidgrammerstorf9433]

This video is exactly what I needed. Thanks!

[@gmbn]

Glad it helped!

[@carnivorebob3250]

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]

💯 especially important for us shred ladies!!

[@AM.94]

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

[@didgineil]

Really useful walkthrough 👍

[@henriktitze8518]

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👍

[@mgnewman82]

Great video! More of this guy please!

[@MyBetsie]

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

[@richardruns4cake]

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

[@lolomelon528]

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

[@qualm43]

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]

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

[@Peter-cx4ir]

You gotta be kidding. This comment is pandering 101

[@qualm43]

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

[@asw192]

@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]

@@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.

[@victorvargas536]

🔥🔥🔥 Thanks! Good stuff!

[@snat6299]

Good stuff

[@j00sth22]

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]

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.

[@adamashe9536]

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

[@carnivorebob3250]

Agreed,

[@LouisCollison-rj5ks]

Unless its esports🤮

[@djbayr9516]

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.

[@nguyenminh-fw9ot]

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

[@lisapet160]

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.

[@davekelly7165]

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

[@matthewnormand2041]

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.

[@alexisonbike3652]

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

[@mead813]

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.

[@SoulRollerFIN]

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.

[@Limestream73]

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

[@GrafRamolo]

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

[@leonpeckson]

Those are huge 5kg plates

[@ΘάνατοςΧορτοφάγος]

Pallof press cant be enough resistance to do much

[@Barrick34]

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

[@ish474]

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.

[@phoenixinthetrees1446]

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

[@robertoduran218]

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

[@phoenixinthetrees1446]

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

[@EchoFoxtrott1]

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

[@danshilling4240]

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]

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

[@Quedz9]

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...

[@jimmansi1187]

Fit4Racing just wants your money, they want you to pay for their videos & programs, at least here you get good info for free

[@brucehamilton6019]

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

[@Thedoug369]

That one is a deadlift not a squat. Jus sayin.

[@John3-16Clothing]

second

[@usbsol]

No uni-lateral work for uni-lateral sport like cycling seems off. Also I would dare to say this workout is general and not bike specific. Cheers 🤙

[@doubleL_S]

Non of you lot go gym don't lie 😅😂

[@stony9974]

Never been to gym. Im tiler. Ive got my gym at work😅

[@the.mermaid.scientist]

I have no need to pay $€£50 + a month for a gym membership when I've got my 100% customized home gym =)

[@tekjim]

Sheesh terrible form on the pushups there. Tuck those elbows in!

[@chrisleech333]

Most of you dont need to do anything as you "ride" e-bikes