10 Mountain Bike Workouts For Strength

10_Mountain_Bike_Workouts_For_Strength

Riding a mountain bike is more than just the right techniques. It is also all about strength. This is a physically demanding activity, especially when you are going through tough terrains and huge obstacles. A proper mountain bike workout routine is necessary to prepare your body for the ride. 

Looking for the best mountain bike exercise? Keep on reading and we’ll talk about some of the best ways you can build your strength. 

10 Exercises for Your Mountain Bike Workout 

Strength training is important to develop a stronger body. In turn, this will let you pedal quicker and become more efficient. It will also prevent cycling injuries. Below are some of the best workouts to improve your strength. 

1. Deadlifts 

What is It 

The deadlift is an exercise that will work out your core, arms, traps, back, and legs. It will target the key muscle groups that you will use in mountain biking. It is a full-body exercise that will help in building your strength. As a bonus, this exercise is also great for your mountain bike posture

How to Do It 

  • Stand straight with your mid-foot under the barbel. 
  • Slightly bend your back and grab the handle of the barbel while having your hands shoulder-width apart as you grip the bar. 
  • Bend your knees until the shins are touching the bar. 
  • Raise your hips and shoulders at the same time while lifting the bar and keeping your body straight.
  • Return the bar to the starting position. Keep your back straight as you do this. 

2. Dumbbell Lateral Raise 

What is It 

The dumbbell lateral raise is a great workout for building the strength of your upper body, especially core, shoulders, traps, and laterals. The best thing that it can do is to strengthen your shoulders so that you can maneuver your mountain bike easily. To do this exercise effectively, you will be relying on your core strength. This will provide the power needed to lift the dumbbells. 

How to Do It

  • Stand with your feet shoulder-width apart and grab dumbbells on both hands. 
  • To hold the dumbbells, your palms should be facing inward, and hands should be hanging comfortably on the sides.
  • Raise your arms at the same time to the side until they reach shoulder level. 
  • Maintain the position for a few seconds then return to the starting position.  

3. Walking Lunges with Twist 

What is It 

This is a great exercise if your goal is to develop leg strength. It uses all the muscles that you will be using when you are pedaling, making it a great workout specifically if your goal is to improve cycling cadence. Adding a twist takes the exercise to a new level and activates the glutes. 

How to Do It 

  • Stand straight with your hands on your waist and your feet shoulder-width apart. 
  • Slowly step forward with the weight of your feet on your heel. 
  • Bend your knee at 90 degrees to a point that it almost touches the ground. 
  • Turn to the same side as your front leg until your head reaches your shoulder. 
  • While bending your knees and turning your head, keep your back as straight as possible. 

4. Bulgarian Split Squat 

What is It 

A variation of the single-leg squat, this mountain bike exercise focuses on improving your quadriceps, glutes, and hamstrings. It is also great for your balance and coordination, which will help in the improvement of your bike handling skills. 

How to Do It 

  • Look for a step or a bench where you can do this exercise. 
  • Stand in front of the bench and raise your right foot on the top of the bench about the height of your knee. 
  • Bend the front leg until you reach a 90-degree position. 
  • Push your leg up until it is in a straight position. 
  • To add intensity to this exercise, it is also a good idea to hold dumbbells in your hands. 

5. Kettlebell Swing 

Kettlebell_Swing

What is It 

If you are looking for an explosive workout to add to your mountain bike training routine, it is hard to go wrong with the kettlebell swing. It can also improve cardiovascular fitness while burning fat. It builds power in your hips, which will be handy in terms of directing the mountain bike on the trail. 

How to Do It 

  • Stand straight in front of the kettlebell on the floor with your feet shoulder-width apart. 
  • Slightly bend your knees and grab the kettlebell with both of your hands. 
  • Once you are grabbing the kettlebell, swing it at the back of your knee for creating a momentum. 
  • Send the kettlebell up to the same height as your shoulder. Use your hips to drive you forward. Keep your back straight. 
  • Return the kettlebell between your legs and repeat. 

6. Push-ups 

What is It 

A classic upper body strength training exercise, push-ups will work your shoulders, triceps, and pectoral muscles. It also strengthens your core and lower back, making it easier for your body to handle the physical demands of cycling. 

How to do It

  • Start by kneeling on the floor and extending your legs to your back. Use your feet and your hands as your anchors, slightly wider than your shoulders. 
  • Assume a high plank position before you start and tighten your core to draw the power that you will need for this mountain bike exercise. 
  • Slowly lower your body while maintaining a rigid torso and aligning your spine. Continue lowering your body until your chest or chin touches the ground. 
  • Use your arms and press upward until your body is in the starting position. Repeat. 

7. Overhead Squat 

What is It 

More than improving your strength, it is also good for flexibility and mobility, which are similar benefits that you can yield when doing cycling stretches. It is a mountain bike workout that focuses on your shoulders, legs, and core. This will also improve the mobility of your hips and ankles, which will make your movements more fluid when you are mountain biking. 

How to Do It 

  • Stand straight with your feet shoulder-width apart. 
  • Hold the barbell and position your elbows at a 90-degree angle. Push the barbell over your head, making sure to keep your arms straight. Lock your arms in this position. 
  • With your core tight and elbows fully extended, bend your knees slowly to squat. 
  • Using your glutes and quads, push your body up and exhale. 

8. Renegade Row 

What is It 

Your upper back, core, and shoulders are the main parts of the body that will be targeted when you are doing this mountain bike exercise. It uses several muscles at a time, making it a great way to work on your strength even if you are not lifting heavyweights. It also strengthens your upper back so that you can prevent having a hunched position as you sit on the MTB saddle

How to Do It

  • Start by positioning two dumbbells on the floor shoulder-width apart and assume a plank position. 
  • Grab the handle comfortably and maintain a neutral position of your wrist. 
  • Pull your right arm up while the left arm stays firm and anchored on the other dumbbell. Bring your right arm down and repeat the movement on the other arm. 

9. Bear Crawl 

What is It 

A bodyweight mobility exercise, the bear crawl will mimic the action of a bear. This is a great exercise that will sculpt your arms and shoulders. It can also work your lower body and core while getting your heart pumping. By maintaining an elevates heart rate, you can easily work on your cardiovascular fitness. 

How to Do It 

  • Start in an all-four position, which means that you are using both hands and feet as anchors to your body. 
  • Slightly position your knees at a 90-degree angle while keeping your back straight. 
  • Crawl forward. Move your right hand with your left foot. Keep your palms open on the ground. Repeat the movement on the other side. 

10. Box Jump 

What is It 

If you are looking for an explosive addition to your mountain bike workout, it is hard to go wrong with a box jump. It will improve power in your leg muscles, making it effortless to pedal through trails. When you have stronger legs, it will be easier to go faster even on tough terrains. 

How to Do It 

  • With a box in front, stand with your feet shoulder-width apart. 
  • Slightly bend your knees and hips to lower your position. Keep your back straight and look ahead. 
  • Jump explosively from the slightly bent position to get to the tip of the box. Swing your arms while you do this. 
  • Stand tall once you are on the top of the box. Return to the starting position and repeat. 

Globo Surf Overview 

Developing muscular strength and endurance will make it easier to conquer any terrain. Whether it is in a casual ride or a competitive race, strength is important to have the power to pedal. By having a comprehensive mountain bike workout plan, including the exercises mentioned above, it will be easier to ride a mountain bike like a pro!

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Globo Surf
My name is David Hamburg. I am an avid water sports fan who enjoys paddle boarding, surfing, scuba diving, and kite surfing. Anything with a board or chance I can get in the water I love! I am such a big fan I decided to start this website to review all my favorite products and some others. Hope you enjoy!