Strength Training Guide for Motorcyclists

Posted February 12, 2017 in Weight Training, Workout Routines No Comments »

Motorcycle FitnessThis article is exclusively on the right exercises to improve the strength of motorcyclists and make them better riders. For the record, the exercises will yield other desirable results such as improved metabolic activities, improved body detoxing, reduced unwanted fat, improved sleeping orders, improved looks etc., but these are only peripheral perks. The sole essence is to improve the riding performance of the motorcyclists.

These exercises are great for beginner riders and veteran riders alike. If you think you are not fit enough to ride your bike and you are not motivated enough to try to get into riding shape, you can always visit for quick valuation of your motorbike and then unsubscribe to Project Swole, because those without ambition might not bother wasting their time reading these posts.

Lower Body Conditioning

Your lower body and ‘core’ plays the most crucial role in establishing contact with your motorcycle and balancing you on it, as a rider. Therefore, these exercises will be focused on those parts of your body.

Exercising to improve those parts of your body is essential because, while riding, there’s a need to do a number of things, some of which are the need to shift the weight of your body between opposite pegs as your motorbike tilts from side to side when negotiating bends. There’s also a need to engage your legs as props and shock absorbers while doing an off road, and so on.

Back Squat

The back squat is an essential exercise for strengthening motorcyclists. It is done by putting some weight on your shoulders, preferably a barbell firmly held in place by your hands, while you slowly descend into a squatting position until your thighs form a 90-degree angle, as much as possible, with your upright torso, after which you should slowly return to a standing position again. 

Repeat the process between five to 15 times per set, and do three to five sets. But remember to begin with a light weight (you’re not training for an Olympic weightlifting competition) and increase it a bit over time.

Remember also to keep your torso as upright as possible. Also, don’t close the gap between your knees when returning to the standing position.The back squat helps to increase the strength of the rider’s quadriceps, hips, lumbar spine muscles, and gluteus muscles.

By making these lower body parts stronger, the rider can effectively command a greater leg force when alternating between pegs at a faster speed rate. Stronger lower limb muscles will also ensure the ability to absorb bump shocks better. These factors influence the performance of a motorcyclist in glaring and subtle ways.

Back Bridge

Another exercise that can strengthen your lower body parts is the back bridge. This exercise strengthens the butt and hamstrings. Three to five sets of 10 to 20 reps will serve you well. This exercise flexes your hamstring and gluteus muscles to make them stronger for better coordination when riding.

Bridge Pose

To do a back bridge, lie with your back on the floor and withdraw your feet towards your butts until your shins form a 90-degree angle with the floor. Then, point your toes upward with your insteps forming a 15-degree angle, as much as possible, with your shins, and dig your heels into the floor to lift your seat and your lower back off the floor as high as possible. Then, return to the floor and repeat the process. You can do this as many times as you can endure. 

Dumbbell Lunges 

The effects of this exercise can easily be underestimated. It seems simple enough but can put an unexpected level of strain on you. A set of dumbbell lunges will intensely try your level of fitness, sense of balance and overall strength. If you’re a first-timer, you should stay with 40 lbs., holding 20 lbs. in each hand for the exercise. After you gain some mastery, you can take on more weight. 

To do dumbbell lunges, you have to hold each dumbbell in each hand with your arms hanging downward from your shoulders. Then, stand in an upright position and put one of your feet forward until the shin of that leg is upright and your knee almost takes a 90-degree formation between your thigh and the lower half of your leg. Then, move the knee of your other leg downward but don’t let it touch the floor while maintaining an upright torso. After that, put some pressure on the foot of your forward leg to enable you to withdraw it and return to an upright, standing position. Repeat the process with the next leg.

You can safely do three to seven sets of dumbbell lunges with 10 to 15 repeats in each set. If you keep this up, you’ll reap the benefits whenever you find yourself up against the G-forces while riding your motorbike.

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