Fitness | Get more power and speed with these 5 Barbell moves
How to unlock your riding potential with Barbell Strength Training
While riding is predominantly about endurance and technique, strength training plays a crucial role in enhancing both power and speed, thereby elevating overall performance. Barbell exercises, in particular, provide a robust framework for riders to build essential muscle groups that support more efficient and powerful riding.
Why Barbells? | Barbell exercises are fundamental for developing strength due to their ability to load significant weight, which can be progressively increased. This form of strength training targets specific muscle groups with precision, making it an excellent choice for riders who need to balance muscle development for better riding dynamics. Here are five key moves to get you started:
Barbell Deadlifts
How to Perform: Stand with your feet hip-width apart, a barbell in front of you. Bend at the hips and knees, grasp the barbell with both hands, and lift to a standing position by straightening your hips and knees.
Barbell Squats
How to Perform: With a barbell rested on your upper back, bend your knees and hips to lower into a squat, keeping your back straight and chest up. Push through your heels to return to standing.
Barbell Reverse Lunges
How to Perform: Stand with a barbell on your upper back. Step backward with one foot and lower into a lunge, keeping your front knee aligned with your ankle. Push through your front heel to return to standing.
Barbell Shoulder Press
How to Perform: From a standing position, lift a barbell from your shoulders overhead until your arms are fully extended, then lower back to the starting position.
Barbell Rows
How to Perform: Bend over at the waist with a barbell held in front of you. Pull the barbell towards your lower chest, keeping your elbows close to your body, then lower it back down.
Quick Barbell Workout
- Barbell Deadlifts – 4 sets of 10 reps
- Barbell Squats – 3 sets of 10 reps
- Barbell Reverse Lunges – 3 sets of 10 reps per side
- Barbell Shoulder Press – 3 sets of 10 reps
- Barbell Rows – 3 sets of 10 reps
Incorporate this barbell workout into your training routine 2-3 times a week to see significant improvements in your riding performance. Consistency is key, and the robust nature of barbell training offers a substantial benefit that is hard to overlook for any rider serious about their sport. //
| WORDS: Leatitia Schonrock, aka @sheridesstrong |