7 Easy Exercises To Make You A Stronger Cyclist

Рет қаралды 79,046

Күн бұрын

Are you looking to improve your performance, mobility and endurance on the bike? Whilst we all love to be in the saddle, it's also important to do some work off the bike in the gym as well. Hank has teamed up with a personal trainer to show you some easy ways to build up your strength on the bike, off the bike.
00:00 We All Want To Be Stronger Cyclists Don't We?
00:46 Bulgarian Split Squat
03:10 Deadlift
05:41 Reverse Lunge
07:41 Leg Press
10:17 Kettlebell Swings
12:25 Step Ups
13:46 Plank Shoulder Tap
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Пікірлер: 145

@gcn 29 күн бұрын

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

@HumbleWolves 29 күн бұрын

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 29 күн бұрын

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 28 күн бұрын

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 28 күн бұрын

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

@Jari1973 28 күн бұрын

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 😁💪

@MattTraynar 29 күн бұрын

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 29 күн бұрын

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

@kokonanana1 28 күн бұрын

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

@cb6866 29 күн бұрын

Thank you JLW , Carl , and crew...

@talljason1984 29 күн бұрын

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 28 күн бұрын

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.

@davidsnapp3145 29 күн бұрын

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!

@fabianirsara9846 29 күн бұрын

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 20 күн бұрын

this is helpfull thanks homie

@chrisridesbicycles 29 күн бұрын

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

@gcn 26 күн бұрын

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

@chrisridesbicycles 26 күн бұрын

@@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)

@ianlaker9161 29 күн бұрын

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.

@MatthewBlue-yg1wk 27 күн бұрын

Well done: good spirit and camaraderie!

@scottwatson7844 29 күн бұрын

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 28 күн бұрын

Easier to do with Hex bar

@gcn 26 күн бұрын

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 👀

@dontaylor8540 22 күн бұрын

Thanks I'll start implementing these into my regiment.

@leehewitt9559 28 күн бұрын

Nice one James !👌

@ollierrides 29 күн бұрын

James' presenting in this 👏🏻👏🏻👏🏻

@gcn 29 күн бұрын

Never lets us down 🙌

@carolinemcgauley4776 26 күн бұрын

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

@gcn 26 күн бұрын

It really can have a big impact on your riding🙌

@gefloigle 20 күн бұрын

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

@user-qj9up1jk3e 29 күн бұрын

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 😢

@brianwheeldon4643 28 күн бұрын

Great, thanks

@jthomp1254 27 күн бұрын

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

@perrymiddlemist9969 29 күн бұрын

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.

@monoshiki97 28 күн бұрын

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

@funkmasterjay 23 күн бұрын

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

@michaelmcmahon1376 26 күн бұрын

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

@gcn 26 күн бұрын

Boom! That's what we like to hear 🙌

@ThomasNing 28 күн бұрын

1. Squats 2. DEADLIFT 3. Lunges

@gregoryneedsaname 29 күн бұрын

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

@gcn 26 күн бұрын

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

@flurblewibble7735 29 күн бұрын

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 28 күн бұрын

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

@icaro356 25 күн бұрын

sabe demais!

@maroonfernandez4078 29 күн бұрын

I need this

@gcn 29 күн бұрын

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

@HkFinn83 28 күн бұрын

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 26 күн бұрын

Rumor has it this was not Hanks first rodeo 😉

@STX340 29 күн бұрын

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?

@henkdevrjes9640 29 күн бұрын

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 29 күн бұрын

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

@nelsonhibbert5267 28 күн бұрын

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.

@George-hl2xm 16 күн бұрын

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

@jempanuncialman9361 29 күн бұрын

I gonna try this.

@gcn 29 күн бұрын

Let us know how you get on!? 🏋

@jempanuncialman9361 29 күн бұрын

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

@jonathanrobinson2628 29 күн бұрын

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 28 күн бұрын

‘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 28 күн бұрын

@@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

@nickname45671 26 күн бұрын

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

@simonsepic 29 күн бұрын

That was a catchy vieo name I briefly saw haha

@gcn 29 күн бұрын

Made you click through to comment though, right? 😉

@simonsepic 29 күн бұрын

@@gcn I would always click anyway.

@gcn 29 күн бұрын

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

@davezzzz172 28 күн бұрын

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.)

@papagodzilla5465 29 күн бұрын

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 29 күн бұрын

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 29 күн бұрын

@@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. KZfaq really helped to find good forms and posture.

@mommamooney 28 күн бұрын

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

@adadinthelifeofacyclist 28 күн бұрын

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

@ajickdesign1998 29 күн бұрын

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

@HumbleWolves 29 күн бұрын

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

@romanluu 28 күн бұрын

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.

@hobooverland6436 18 күн бұрын

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.

@patrikhalen460 28 күн бұрын

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!!

@caperider1160 26 күн бұрын

Bulgarian vs. reverse lunge. How are they different?

@Slashfart 29 күн бұрын

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

@carlosuertefelipe2308 28 күн бұрын

Is seated leg press acceptable? 🤔

@OperationDarkside 29 күн бұрын

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

@gcn 29 күн бұрын

Catchy right? 👀

@MTBGrizzly 29 күн бұрын

All about that algorithm

@gcn 29 күн бұрын

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

@keithmaclure9101 28 күн бұрын

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

@sigfreed11 27 күн бұрын

2:22 should it be a slower descent?

@andyday3571 27 күн бұрын

Doing these exercises can you use a vibrating plate

@EGL24Xx 28 күн бұрын

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

@gregorybertrand645 28 күн бұрын

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

@trbeyond 28 күн бұрын

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

@randybottphotography 28 күн бұрын

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.

@speedsociety9177 29 күн бұрын

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 29 күн бұрын

Yes you can. More volume is not a problem.

@gokhanugurr 29 күн бұрын

Turkish Get-up is best 🤟😉🇹🇷

@briananderson5102 29 күн бұрын

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 29 күн бұрын

Glad you enjoyed it! 🙌

@MrTheMrLol 25 күн бұрын

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

@thulelemoreki 29 күн бұрын

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

@MTBScotland 29 күн бұрын

what would be good if you have dodgy knees?

@DB-sj8km 10 күн бұрын

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.

@vesalehtinen4534 28 күн бұрын

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.

@jordanlowrie4874 23 күн бұрын

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

@Paul9 28 күн бұрын

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!

@perrymiddlemist9969 29 күн бұрын

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.

@whatwelearned 29 күн бұрын

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

@gcn 29 күн бұрын

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

@sosci8888 26 күн бұрын

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

@r2d2fromstartrek 29 күн бұрын

Nice title

@gcn 29 күн бұрын

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

@briananderson5102 29 күн бұрын

What was the title?

@r2d2fromstartrek 29 күн бұрын

@@briananderson5102 check the other comment

@gcn 29 күн бұрын

@@briananderson5102 Pfffff 💨 and it's gone 😉

@richardbrabbs8283 28 күн бұрын

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

@mb10kx 29 күн бұрын

legs are sore enough from riding already

@biomyko 26 күн бұрын

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 :)

@rickybobbycarriere6430 29 күн бұрын

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

@sergeikulichkov7748 29 күн бұрын

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

@irfuel 29 күн бұрын

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

@overcookit1433 29 күн бұрын

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

@gcn 29 күн бұрын

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

@overcookit1433 29 күн бұрын

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

@gabrieltimar3028 22 күн бұрын

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.

@nightsfalling 26 күн бұрын

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

@joowwwllllll666 23 күн бұрын

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

@jameslee-pevenhull5087 29 күн бұрын

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.

@phoenixinthetrees1446 28 күн бұрын

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 24 күн бұрын

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

@matlindell5022 29 күн бұрын

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

@HkFinn83 28 күн бұрын

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

@wendellreis4338 28 күн бұрын

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

@SlicedSlappy 22 күн бұрын

super-expensive gym. Wal-mart dumbells

@chrishey6891 26 күн бұрын

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

@faisalaldbas7608 28 күн бұрын

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

@cathalmccionnaith8268 21 күн бұрын

KiloGram = KG

@faisalaldbas7608 20 күн бұрын

@@cathalmccionnaith8268 i know but its weird i guess

@user-rj1ml1um9x 29 күн бұрын

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

@gcn 29 күн бұрын

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

@gnzoeinyggh 26 күн бұрын

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

@milkshake69O 29 күн бұрын

Whats up with the title? 😅

@gcn 29 күн бұрын

Nothing much, what's up with you? 😉

@milkshake69O 29 күн бұрын

Man i love this channel 😃