How To Tackle Arm Pump!

Do you suffer from agonising forearms when riding? Bored of tight, uncomfortable fingers? Fear not as Rich Payne is here to save the day, and help you get a "grip" on arm pump, allowing you to deal with any annoying issues you might be having and ride the trails pain-free! 🤘
⏱ Timestamps ⏱
0:00 - Intro
0:31 - What is arm pump?
1:26 - Ease yourself in
1:58 - Bike setup
5:24 - Exercises
6:16 - Other activities
7:44 - Just breathe
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[@gmbn]

Do you suffer from arm pump when riding? Let us know down below 👇

[@ronrides345]

I play lots of tennis if im not able to ride, and my arms are used to lots of pressure and stress. I've only experienced this when I was flying down a rock garden, but after that I haven't felt any arm pump while riding. I'm not sure if my arms have gotten used to vigorous stress from just playing tennis...it's prolly cuz I don't shred hard enough!

[@JoseOjedaMTB]

I get this a lot, but in my legs, lol!!!

[@The_Rumpo_K1d]

Never had arm pump. Only thing I get is my hands ache a bit when I do 50/60 milers.

[@cabreraman6969]

I was riding a downhill park earlier today on my short suspension hardtail and I was sessioning a very rocky enduro track and at the bottom I had to bend my fingers out manually

[@ronrides345]

@@cabreraman6969 dayum

[@imududeplaynududedisguisedasa-]

Yall ain't floggin the dolphin enough.

[@TryboBike]

Talking about excruciating pain with a happy music in the background was the highlight of this vid.

[@2scoops624]

I'm surprised no one is talking about grips. The larger the diameter the grip, the more forearm strength is needed to maintain the same grip pressure. Weight lifters have been using grip sleeves to increase the forearm workout with dumbbells. I've seen a few people make the mistake of buying the thickest grips and gloves with thick padding thinking it will help reduce strain, but it has the opposite effect

[@sambeecham4250]

Digging helps with arm pump. And you get to make epic trails whilst doing it

[@SamuelLudden]

Your instructional videos are wonderful. Please don't stop doing what you do.

[@whos_kenji9402]

I met yall today and it was an honor,keep up the good work!👍

[@AlexGarcia-lo9hx]

Wakeboarding helps with grip! It's also a blast hahaha

[@shredpudding2795]

Going to the rock climbing gym cured me of arm pump. I've only been doing it for around a month but I can bomb down chundery stuff faster than ever and my hands will be fine.

[@Icamas]

Got in to kettlebell marathoning/half marathoning last off season. That combined with tinkering with cockpit setup made it go away. Popeye forearms now though 😅

[@cben86]

I had really bad arm pump but angling the brakes up and brining the levers closer to the bar has made a huge difference.

[@RavenRedwood]

My problem wasn't cramping but numbness, at first a little in the fingers but on longer rides my whole hand could go completely numb really fast, sometimes making it very difficult to apply brakes... Turned out to be the brake angle putting strain on my wrist and cutting off circulation. Changing the angle worked great for downhill but is kind of uncomfortable the rest of the time... haven't yet come up with a more convenient solution than having to set it for downhill every time, though Anyway point being that angle is really important! I'm going to help my beginner friend get hers set up correctly before we start doing anything tricky 👍

[@cben86]

@@RavenRedwood try bars with more backsweep to reduce the pressure on your wrists. SQlab has bars with 12 and 16 degrees of backsweep. I run their 12 degree bar

[@korvyeet9270]

I fully agree

[@david94549]

Spiderman spins his webs with all the built up lactic acid

[@user-zg6do1vy5o]

People saying they have never had armpump have never ridden a downhill park. Never met anyone good not complaining about it by the end of the day

[@stanmustard7292]

Never even knew this was a thing until recently, from KZbin, in fact. I'm guessing that most people that suffer from this have jobs that are not very physically demanding.

[@uldi1s]

Exactly! I always used my hands. Go to the gym as much as I can (free weights, not machines) I remember climbing trees every day when I was a kid, then it was bicycles, then racing BMX and jumping (80's), then racing MTB's around '92, then racing road bikes, then MTB's again on an Enduro HT Never had arm pump.

[@lindawilliams3947]

I agree, I work in the high ropes industrial (challenge course, zipline course, etc...) and if anything 25 years in the industrial has toasted my hands and arms!

[@chrisridesbicycles]

Last year in Sölden I got armpump for the first time and it was so horrible that I had to take a day off. I wasn‘t sure what to do with the suspension because I think most came from brake ripples. If I made it softer it would compress during braking and be even harsher on the brake ripples.

[@TheButlerNZ]

Best exercise... Kayaking. Just look at any multi sport challenges and it's always the Kayakers that come out on top even over triathletes etc.

[@aAnd67]

Thought this was gonna be about petrol prices?;........😂🤟

[@gmbn]

Keeping it MTB! 😂😂

[@corsadonk]

Spank spike vibrocore bars made a big difference for me, considering GMBN are sponsored I'm surprised you didn't plug them.

[@barrycorney3665]

"Captains Of Crush" grip strengtheners... Don't need to go all Arnie on the sizes a "0.5" (120lbs) and "1.0" (140lbs) is more than enough for me though you may need to start with Guide, Sport or Trainer (60,80,100 lbs)...not that cheap but best quality...oh and a set of "Ripper Bands" so you are working the opposing muscles too (think climbers use them a lot)

[@Bug0ut]

“Ditch the bike.” How dare you sir.

[@alejandronovelo1265]

Arnold Schwarzenegger is the only one who loves "the pump"!😉

[@stujm8376]

Got to be honest I can’t ever remember suffering from arm pump, though I train for powerlifting. My grip has to be strong. Or try curling kettlebells instead of dumbbells, that really sorts the men from the boys.

[@TimMillernapavalleyfilmworks]

And pink helmet..😎

[@grannyjone]

Riding with poorly maintained suspension or with not enough suspension seems to cause it to come on quicker with me

[@birdbro1990]

Can you guys do a video with Blake riding a 1990s downhill race bike vs a 2022 modern XC bike? Like a Scott Spark or something like that?

[@stujm8376]

Surely you mean Neil? He’s the ex pro downhill racer… Good idea the

[@rsmithuk]

How about beating foot cramp, any suggestions? Usually occurs on DH when not seated for the duration. Many thanks:-)

[@sendyboiii7]

Do you have riding shoes? I've had this when I was riding with sports shoes and it's gone away since I'm using riding shoes

[@rsmithuk]

@@sendyboiii7 thank you for the reply, yes I tend to use Fivetens (flats)

[@sendyboiii7]

@@rsmithuk then maybe it's because you curl/cramp your toes? Is just an assumption but could be the case. Often when it comes to cramps it because of you tightening your muscles when oyu don't need to. So maybe it's because your feet aren't relaxed

[@Alan-75]

I had that problem on my road bike, turned out my cleats were in the wrong position, try moving the cleats if your using clips.

[@rsmithuk]

@@sendyboiii7 I'll keep that in mind next time I go out, thanks bud

[@stevenkilleen8149]

I don't get it in forearms all in hands but I know I am gripping too tight if I can figure this out ill be so much faster longer

[@spilniks4572]

My arms get really tired when i do long wheelies how to fix it?

[@countrymusic510]

Drop a couple of Asprin, thins the blood 👍

[@burningatthetrailhead]

Magnesium supplements help too

[@lindawilliams3947]

I don't usually suffer for arm pump but I think I experience the same thing in my quads, the leg that is back. Once I stop and shake it out some or rest a minute I am good to go, but this is not always a options on some trails. So I have been working on my breathing and when I can switch out which leg is in the back. Off the bike training I am doing weighed squats. Is there any thing else you would suggest for the legs pump issues?

[@suhailmall98]

I'm new to mtb and don't really know much, but I think weighted lunges are really good for targeting quads if that's something you're looking for

[@davegravitt210]

Swing a hammer both hands. Grip taken care of!

[@JrMinnimastr1]

i do a lot of bouldering, and i never get "arm pump" but on long downhill days i always get to the point where my hands/fingers hurt so bad, that i can´t hold on to my handlebars anymore real fun killer :/

[@michaelblowers6823]

I do a lot of long sport/trad and laugh when Mountain Bikers complain about forearm pump

[@frankhamel2744]

The thumbnail on this video oddly is the same look/reaction my teen boy has when you barge into his room without knocking…

[@adamharkin26]

What about leg pump? I get major leg burn!

[@C7pherr]

Swing your arms when riding a slow part. Let one arm rest on your leg while ea climbing a boring hill.

[@slateization]

If you’re trying to beat the GAS PUMP though, the answers is just more time riding the boring stuff!

[@joseoliveira8805]

The tumbnail 💀💀💀

[@cristobalmunoz9222]

Like to choume thes tecnis in new #GMBN a so sessions to. Rich the Payne trails to How to tackele to arm thes pumtracks for the #GlobalNuntainBikeNetwork good to recording in the game bessnes confident 🗣️🤟🏻yyaaSicke Saluds of Chile 🇨🇱 enjoy video

[@wadeintonature2975]

Arm pump really sucks when you have rim brakes.

[@murkysubstance3929]

7:43 *breathe

[@RadRacingMTB]

When I'm riding long trails at bike park I get leg pump! LOL.

[@steveallen273]

Tennis elbow can effect cyclists of course…

[@bobothericefarmer1878]

Arm pump is the worst