In Mountain Biking, a strong core is essential for success. It goes beyond just having a six-pack; it's about stability and control on your bike. A well-developed core improves your ability to maneuver through sharp corners, climb in technical terrain, and handle rough descents. This week, we will explore the Bench Oblique Hold, an effective exercise that strengthens your core and adductors, both vital for better bike handling.
The Bench Oblique Hold is not just for advanced athletes. Anyone, regardless of fitness level, can benefit from incorporating it into their routine. This exercise enhances your lower body strength and promotes better bike-body separation. This means you can access more grip through the corners as well as improve your ability to handle unexpected situations—something I experience a lot of!
Let’s break down how to perform this exercise effectively and understand its benefits for cyclists.
What is the Bench Oblique Hold?
The Bench Oblique Hold is an isometric exercise primarily targeting the oblique muscles located on the sides of your abdomen, as well as your adductors, which support lower body stability. By maintaining this position, you build strength and teach your body to stay balanced during dynamic actions, which is essential when Mountain Biking.
This exercise connects the lower and upper body, enhancing your ability to exert and maintain control on the bike in a variety of environments.
Where to start and how to progress:
The Hold:
Can you hold yourself in a straight line for 20 seconds at a time for 3 rounds? Great, see if you can progress to the press. If you still need to work on it, then use your lower hand to support on the floor and build to 30 seconds per side before trying again to work with no hands.
The Press: Start with 3-10 lbs and pulse in and out slowly for 10-30 seconds. Repeat for 3 rounds. If you can complete 3 rounds of 20 seconds or more, then consider progressing to the Twist.
The Twist: Start with 5-10 lbs and see if you can complete 5 slow reps per side for 3-5 rounds before increasing your weight.
Tips for Success
Focus on Form: Proper form is more important than load. If your form slips, then decrease the load while you try to progress your duration.
Stay Consistent: Incorporate the Bench Oblique Hold into your routine two times per week for the best results.
Listen to Your Body: Pay attention to how you feel. If you experience pain beyond normal discomfort, stop and re-evaluate your technique. Better yet - drop me a video and let's look at it together!
Get Ready for Enhanced Bike Handling
The Bench Oblique Hold is a fantastic addition to any Mountain Biker's training program. It builds core strength in a novel way, contributing to pelvic, spinal, and adductor stability, allowing you to take greater control of your bike.
Adding this exercise to your workout is likely to stimulate strength gains that would otherwise go untapped. So start with the basics, and don't rush to challenge yourself with the advanced variations. getting it right first, matters. Find your bench and start working toward a powerful core that will elevate your Riding.
Interested to learn how this fits into a comprehensive Program for Mountain Bikers? Book a no-string call with me here.
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