Functional Grip Training for Mountain Biking
Grip strength is one of the most important yet least understood qualities for most mountain bikers. The rougher, gnarlier and rockier the trails and faster you try to ride them the more your grip gets taxed. The trail is literally trying to rip the handlebars out of your hands and if it succeeds you will go down…hard. While most riders know they need grip strength, the most common exercises used are not training the type of grip strength you really need on the bike.
Part of the confusion comes from the fact that anything that your hands and wrists do can be labeled as "grip strength". However, on the trail you need two types of very specific grip strength and some of the most common exercises that riders do don't address them.
Specifically, we need to build wrist stability, a strong "crush grip" and a reflexive grip strength that allows us to not death grip the handlebars all the time but still be able to quickly react with extra tension when needed. This means that exercises like wrist curls and those "gyro balls", two of the most common grip training exercises, are next to worthless on the trail.
In this video I explain why we need those very specific types of grip strength and how you can effectively train them with Bottoms Up Kettlebell Exercises and Kettlebell Swings & Snatches.
MTB Strength Training Systems is the world leader in integrated performance training programs for the unique demands of mountain biking. As the strength and conditioning coach for World Cup Teams and 3 National Championships, his programs have been proven at the highest levels. James has helped thousands of riders just like you improve their speed, endurance and skills on the trail. Visit www.bikejames.com to sign up for the free Trail Rider Fundamentals Video Mini-Course.
![The MTB Strength Training Systems Logo]()
Part of the confusion comes from the fact that anything that your hands and wrists do can be labeled as "grip strength". However, on the trail you need two types of very specific grip strength and some of the most common exercises that riders do don't address them.
Specifically, we need to build wrist stability, a strong "crush grip" and a reflexive grip strength that allows us to not death grip the handlebars all the time but still be able to quickly react with extra tension when needed. This means that exercises like wrist curls and those "gyro balls", two of the most common grip training exercises, are next to worthless on the trail.
In this video I explain why we need those very specific types of grip strength and how you can effectively train them with Bottoms Up Kettlebell Exercises and Kettlebell Swings & Snatches.
MTB Strength Training Systems is the world leader in integrated performance training programs for the unique demands of mountain biking. As the strength and conditioning coach for World Cup Teams and 3 National Championships, his programs have been proven at the highest levels. James has helped thousands of riders just like you improve their speed, endurance and skills on the trail. Visit www.bikejames.com to sign up for the free Trail Rider Fundamentals Video Mini-Course.
Author Info:
Must Read This Week
Sign Up for the Pinkbike Newsletter - All the Biggest, Most Interesting Stories in your Inbox
PB Newsletter Signup
what about doing pushups on a handle bar?
Also, what about the fact that the majority or the time, you index finger is unavailable to help with grip? When the grip situation is most tenuous, we've usually got a finger on the brake and a lot of the load ends up on the pinky and ring finger. Can you mimic this in the gym?
Lastly, I've found that proper brake setup is key. If they're angled too high or too low or are too far in or out, you're shooting your grip strength in the foot.
Exactly. This is why I spend a good amount of time with trial and error in getting the proper angle on my levers. I've found the correct position, finally. I get great grip with my 3 fingers and thumb while my index finger rests gently on the brake levers. Control is fantastic.
Any exercise where you have to stop the weight (or whatever it is) from falling from the palms of your hands or your fingertips will help greatly. Makes a huge difference when riding I've found.
Also, just ride more! That constant vibration and impact from the front end really will help too.
Add to this... better grip = usually bigger forearms, which is an awesome side-effect!
The climbing crimp, yes? Your fingers are not attempting to curl into the palm in this position, they are hinging at the knuckle joint while the palm remains straight. The force is applied down from the fingertips. Whereas if you curl your hands into a fist, you exert inward pressure. In my experience juggling both sports, the two muscle groups are actually quite isolated.
Heavy barbell works also does wonders. Deadlifts/rows and other pulling movements made a major difference for me. Or as stated before, deadlift/pull ups with towels as grips, or fatbars/fatgripz improves grip a lot. Arm pump and tired hands are the last of my worries now, even riding 8 hours of dh on rugged terrain.
Currently trying to build better deadlift grip with timed barbell/plate isometric holds but that's another story. It still shows that you can work grip strength up quickly with not much.
I also know that your wrist needs to be mobile but driving movement through the wrist and being able to move it and then stabilize it are two different things. Wrist curls and the gyro ball drive movement through the wrist which is not the same as what some of you are describing. Mobile and stable wrists are what we want.
Lastly, the two exercises I describe offer very unique training benefits that other methods like heavy lifting and chin ups, even climbing, do not. In the video I describe how bottoms up lifts allow you to check your grip strength through movement and how the swing/ snatch works on a reflexive grip strength. I am not saying that these are the only or "best" ways, I am simply trying to get riders to understand that there is a lot more to "grip strength" than most realize and that there are some very cool ways to train for those types of grip strength that you may not have seen before.
what weight kettle bell do you reccomend/use?
mikeshonestreviews.com/kettlebell-workout-review
As for accounting for using the brakes? Extend your index finger?