Two simple exercises that will turn you into a BEAST on the bike…"It’s so easy!!"
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- Опубліковано 1 жов 2024
- These two pre-ride activation exercises will turn you into a beast, I guarantee it 🤝
It’ll take you two minutes before you leave the house to activate the glutes, but by doing so, you’ll unlock a secret weapon in your quest to crushing those watts on the bike.
If you’ve suffered from ITB syndrome, it’s probably because you’re not using the glutes properly. I was in this same position a few years back and this routine saved my ass, quite literally!!
Thank me later, these exercises are legal methods of doping you can do right from the comfort of your home.
Existing FTP…BEWARE!!
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I tried activation exercises, never really noticed much of a difference. What made far more of a difference for me was a few months of heavy deadlifts and some specific glute and hamstring lifts. Getting back in the weight room after a 35+ year hiatus has been a huge help.
@@XavierHipolito Lots of people get very good results from these exercises.
@@XavierHipolito and keep doing that! The last thing we need is more ppl learning that there is a difference between working smart, not hard. Would suck if I had to increase my training in order to stay ahead of those who have more time to train than me.
Cycling is great IF youre actually using the muscles correctly. If not, you're developing bad patterns which in turn can cause long term injury.
The gym is also great. Funny you mention it actually...this weeks video is on exactly that. GYM!
@@XavierHipolito With all due respect my friend, you have absolutely no idea.
Child's Pose 5 Reps
Cat Cow 5 reps
Crab Walk Knees 20 Mats
Crab Walk Feet 20 Mats
Single Leg Hip Thrust 5-10 each
👊🏽👊🏽
Been doing glute activation with a band before most trainer rides. I’m now able to specifically flex the glutes Really started noticing a difference in glute utilization when I started tilting my pelvis, sitting further back on the saddle and consciously using my glutes the top of the pedal stroke.
You’re on it mate 🔥🔥 How good does it feel when they kick into action?! Game changerrrrr 👊🏽👊🏽
@@jackultracyclistofficial the hard pet and what I’m working at the moment is to try to actively engage the flutes while riding. Still a bit of effort needed. I think I’ve been very quad dependent up until recently
@@ecksman97 I know what you mean. It does take a bit of time to train the muscle patterns. Stick with the exercises and you’ll be there in no time 👊🏽👊🏽
Interesting, will definitely try the band to see if it works better but I think I'm achieving the same thing with right angle legs where you try and lift the back leg off the floor with the glute. Very useful and it opens up your hips too.
Yeh absolutely, sounds like the exercise youre doing is activating the glutes well. If that works, keep at it!
Thanks for the tip! I was getting neck pains (which I've never had before) and someone told me that it likely was caused by lack of glutes engagement and posture. After stumbling across your video, I've been trying it. Voila - neck pain is going away. And, I feel more efficient! It's now a pre-ride routine. Well worth the 5 minute investment. Good stuff!
So stoked you’re not pain free mate, that’s huge stuff!! Here’s to stronger glutes and more pain free riding 🤘🏽🤘🏽
Oh man, i've been having this random neck pain for two weeks, gonna give this a try!
If you dont have such a band but an inner tube it works perfect!
Thanks for these great excercises, needed it for fixing my runner's knees as well!👍👍👍
Yessss, great call and advice for anyone without a band. Love this mate
haha finally a use for my 20" folder inner tubes. Great tip.
I love these new videos you are posting. I'll take advice from you any day compared to others who talk more about riding than doing the actual riding.
Thanks dude! Stoked you’re enjoying 🤘🏽🤘🏽
Banded crab walk super useful exercise, a key exercise for me recovering from major knee injury
Booom, love to hear that mate, great stuff 🔥🔥
Do 1000 Hindu squats a day.
That will really turn you beastly.
Get a hyperbaric chamber too.
And an ice bath too ya reckon??
Wow! So flexible and stunningly gorgeous 😍 😘 ❤️ ✨️ 💕 💖 😍 😘 ❤️ ✨️ 💕
Thank you! Cheers!
lol --> booty popping, seems ripping and not dropping anyone :D you're either soar from exercise and you just feel like youre good :D You get the same result when you go 150% after a 14day's couch potato rest :D had the same feeling :D
just saying lol
I definitely need to learn glute activation. I had to quit a 120km Zwift ride the other day at 100km as my quads were cramping right up. I had nothing left. Not good.
You can do it! Start small and slow and in no time you'll have a booty that even Beyonce is proud of!
Started to do stretches and my FTP went from 220 to 340 in just to months 😁
Things I love to read - BOOM 🔥🔥🔥
Significantly helpful, it has made me feel more balanced, and more powerful on my ride yesterday, thank you.
Fantastic, this is what I like to hear!
I do a similar kind of thing with a band except on one leg each by turns. I find the best way to fire my glutes on the bike is to make sure that my femur is supported by my saddle meaning that I can't push all the way to the bottom of the stroke and I must use my glutes to catapult my pedal backwards using an upside-down trebuchet with glute muscles instead of weights.
Thank you for sharing,,, this will be my pre ride Pro,active work out...
Get those gults working is key...
Thank you again from old power house Western Canada Don
Awesome mate! Keen to hear how it works out for you 🤘🏽🤘🏽
Going to see if I can find my band tonight. Been neglecting my stretching before riding but stuff like this really does help! Btw, anyone know the name of the song playing in the background?
Biggest problem for me is always chaffing, once I hit a certain distance I get like sores developing on inside cracks of my bits. I usually notice if I dont take a few days off the bike that I develop in-growing hairs in those areas .. no clue how to prevent it but it happens like clockwork .. around the 10-15 mile mark ..boom groin side bits start burning, anything for that?
👍👍👍👍👍👍👍👍👍👍👍👍👍👍
i have that feeling, it lasts for about 15m :)
The glutes popping or the smashing of your mates?!
Found this on Kabayun production tutorials playlist
👌🏽👌🏽
Best exercise for me by far is the Glute machine in the gym. Forces you to push back and work on your glutes and quads. Your exercises in the video are great for stretching before you ride but don't build up the muscles nearly as much as a couple of focused gym exercises.
I do not agree with doing this routine as a preworkout before a bike ride. They are definitely great exercises but should be performed on an off day because they will tend to drain you before an intense bike ride if you do them properly.
Good one! Cheers mate - just got into riding a few months ago so this is new to me - will help a lot I think. Anything to delay heading out into winter cold at 5am is welcome! ;-)
Sound advice
👌🏽👌🏽👌🏽
Subscribed. Thanks for helping me turn into a magical beast on the Bike. You are the Harry Potter of biking.
Haha the most rewarding comment I’ve read. Call me Potter! Love to hear it’s working for you mate 🤘🏽🤘🏽
@@jackultracyclistofficial Spitting image of Dan Radcliffe, too💪. The Cycling Wizard.
Miles make you strong, no shortcuts unfortunately
Cool
I've been doing this stuff for a while. It's the difference between my quads burning like hell for no reason (if I forget to do them), and my butt feeling strong and an even tension through all muscles. I'm a big fan.
Beautiful stuff mate, im exactly the same. If i forget to do it, i feel horrible!
First thing in the morning I do 10 press ups.
Then the other eyelid.
A yoga class a few times a week builds all these muscles and flexibility.
Imagine collapsing on the floor after doing a particularly tough set of crab-walking and your wife comes over and says "what's wrong???" and then having to explain to her "your ass feels like it is on fire"
😂😂😂😂😂 not ideal! Haha
Thank you. I'll try those exercises. Do you have more info on how to use the musles properly to avoid possible injuries especially on longer rides (over 100km)?
I'm a beginner cyclist and when I ride at higher effort I have a burning feeling at the lower back where glutes are attached I guess. Is that normal?
I would suggest continuing with these exercises pre-ride and incorporating some more significant gym into your regime - see my gym video. It will take time, but you will get there 💪🏽💪🏽
Got a ride I have to drive to tomorrow. Don’t know how the neighborhood is going to feel about me doing these exercises on the sidewalk, but her goes, lol.
Haha tell me where you’re riding so I can come watch too!! 😂😂
Thank you so much for sharing this! Very valuable to a new cyclist like me wanting to improve.
Glad it was helpful!
I was doubtful this would have an immediate effect, and I was wrong. This works. Thanks for the vid.
You're welcome mate 🤙🏽 I can’t go a ride without it. Game changing 🔥🔥
I like that first exercise, ive worked it into my calisthenics routine. Its helped activate my glutes, something ive been working on for awhile. less hip pain on the bike, better muscle engagement. cheers!
Don’t feel comfortable doing crab walks with torn MCL
Don’t do any of these if it’s painful mate. Injury recovery comes first 👊🏽
I bought a set of resistance bands and doubling one of the lighter ones (I think 10lbs) worked as a solution to buying a band.. not the most comfortable but it works. Great exercise though, going to do that from now on as I had been getting that pain if I skip a day or biking or do a lot more than avg over the course of a week.
Lovely stuff mate, you’re on the money!
Thank you !
You’re welcome mate 👊🏽👊🏽
Gym, gym and more gym.
If you’re not going to the gym, you’re not getting the KOM’s of the pros.
Gym gym gym that’s the formula brother!
Thank you so much. I was progressing really fast and suddenly my right knee starting to hurt. I will start doing them.
Keep at it and you’ll find some significant performance gains 👌🏽
Nice etsy art!!
Haha good eye!
I've got the same kusama prints from Etsy 😂
@@tomolonotron quality/price can’t go wrong!!
I’d rather just do illegal doping.
Not about that mate
My fysio even recommends to put the band around your feet, not your ankles
Whatever gives you the good burn is the good option!!
to tell truth... id rather be slower than do al this. This is why I don't go to yoga class... I prefer to be on a bike.
Whatever keeps you on the bike and having fun, thats what's important!
Great vid Jack. I've only just learnt to activate my glutes properly whilst walking and hiking (during a hiatus from the bike). Looking forward to getting back on the bike and firing those glutes, but is there anything you mentally focus on during the pedal stroke to make sure they're activating properly on the bike?
Keen to hear how it goes mate! I focus too much on everything, which is a downside to be honest! I think the best thing is to try and find the natural pedal stroke and with these activation exercises, you’ll do that while using the correct muscles 💪🏽💪🏽💪🏽
could be interesting for timetrials since you gonna use your glutes more there
For sure mate 👌🏽👌🏽
Do you recommend doing these before every ride? I'm on-bike 5-6 days a week.
Absolutely, try before every ride and you'll reap massive benefits. You'll find it feels weird not doing it anymore!!
How long did it take you to get the ftp from 200 to 300 and then further to what it is now
I could t tell you to be honest, but constant training will get you there. Slow and steady wins the race mate. Go get it 💪🏽💪🏽
You also need a carpet perfectly aligned to the wall.
That you will need! Symmetry is bliss 🧘🏻🧘🏻
Thank you Jack, time to put those bands lying around in the cupboard to some good use.
Rock on! Enjoy the burn!
Spending $8000 on my electric mountain bike turned me into an absolute beast! And all those dudes who still ride their acoustic mountain bikes like to give me the stink eye but I know that they are simply butt hurt because they are poor and can't afford one. 😂
Well aren't you the funniest guy in the family (when uncle Albert isn't there - you know, the one with the terrible jokes each christmas)
@@veejoe1 You love it!
Cool story bro
Nice Thanks!
No problem!
Thank you for these gluteal activation movements. Just what I needed.
Stoked to hear, enjoy the burn!
Interested to see how beneficial this is to MTB
You legs will love it 👊🏽
These are great for correcting duck feet too. I found that I tracked better when cycling and both quads were balanced in the saddle
Yessss, absolutely, I was in the same duck footed boat and now I walk 'normally' again haha
Thanks for taking the time to make this video! Really useful info!
Glad it was helpful!
Well, I'm defo gonna try this, thanks for making the video 😊
Let me know how you go 👊🏽👊🏽
@@jackultracyclistofficial
Right oh, will do 👍
Cool to see you like Kusama!
Love her stuff!
Harry Potter on the bike huh?
😂😂
Burpees burpees and more yes
👏🏼👏🏼👏🏼
Thanks Jack, I can’t wait to try it before my next ride. I have a leg length discrepancy of about 9mm and I struggle to active the short leg’s glute (I get s super tight hamstring on the same leg too..) hoping this will help!
I’ve actually done the band exercise for helping back issues in the past ( which it most definitely helped) and I did notice a stronger riding experience, but yet to try it right before a ride. Again, I can’t wait to try it
Good luck mate, I hope it helps!!
@@hansanders4983 hey Hans, yes I do. Since my last message I’ve had an eos scan to take a true measurement and I’ve got a 7mm leg leng discrepancy. I’ve currently got a 9mm spacer but will drop it a few MM. cheers.
I can’t wait to try this tomorrow!!
Tell me how those glutes feel!
@@jackultracyclistofficialYeah dude, great wake me up routine but I found heavy bands around the knees was really easy but harder low down.
love to hear it mate! The lower you go, the more the burn!
Great video. Thank you for making the emphasis on it band syndrome and knee pain. That was what i needed to get me motivated to those two exercises.
Glad it was helpful!
👍👍
Hope those glutes are on fire man!
Does this work also for zwift rides?😊
Yeah
Abso’booty’lutely 🔥😂
'Ultra' cyclist without muscles on the legs. This is how i look like when i've done nothing since autumn 2022 (exept cycling once a week 12 km to get my groceries [some weeks even not that]). To get more muscles just ride a mtb through the woods twice a week and start to race some E-bikes.
When I grow up, I want to be just like you bro
@@jackultracyclistofficial Alle wollen irgendwann einmal so sein wie ich ...
if the glutes weren't already working, you would be a sloppy mess on the ground 😅 these band exercises are better utilised for the fragile population and not for tissue hypertrophy, strength, or power.
Also.......MUSCLES DO NOT TURN OFF!! Some muscles are just in a better position to contract compared to others to complete a task due to skeletal orientation. Never forget your brain will always keep you safe and use the best muscles for the job you are asking of it. Position dictates function.
there is a lot of proprioception that goes on that one cannot consciously direct with just thought. it takes doing exercises like this to force some of those areas to indeed activate.
had to do a lot of these after an injury and consequent leg immobilization before my knee was stable again. couldn't directly "feel" it wobbling under load, but it was unnerving to look down and see it happening...
@@coreylawson1103 thats what I was saying! you had to do these exercises "after injury" = fragile population. These exercises are a waste of time for force/power production.
@@ajdoyle79 yet my personal trainer still has me do them occasionally, 3 years later... they still surprisingly suck now too (but finally knee is mostly back to nominal...)
i have only ice skated very sporadically since doing it frequently as a kid. all those proprioception muscle bundles involved with trying to stay stsble and up on the skates sure get a wakeup when I do now...
since one cannot directly emphasize those proprioception muscles consciously (like, "just lift heavier weights bro"), doing workouts that can emphasize them like squats on roku ball, or various band exercises that seem to isolate or emphasize them, are still useful, "fragile" or not.
@@coreylawson1103 tell me the difference between proprioceptive muscles and normal skeletal muscle?? Does ones brain know the difference? Why ones brain has limited access to recruit muscles is mostly down to skeletal positioning. Position dictates function and if position of a joint has lost variability you will have secondary consequences of some of the attached musculature being in a concentrically oriented position and the opposing musculature in an eccentrically oriented position. The later are the muscles people/professionals will tell you aren't activating but that is purely positional. As they are eccentrically positioned (pulled to length by their attachment points) they lose much of their ability to produce force as fewer actin and myosin filaments attach during the contraction (watch a video on sliding filament theory). This means that you will still feel the burn during these targeted exercises but the after affects will be limited.
How long do muscles stay activated for? How much time do I have to get them going, to getting on the bike? Also, do they stay activated once you start riding, or does your body go back to doing it "wrong" because it may have gotten used to it? Thanks for the video, always looking for tips and tricks.
Good questions mate. My recommendation is to do the exercises just before you leave the house for your ride. The idea here is that you’re warming up the ‘correct’ muscles and muscle patterns so that when you’re on the bike, you’re using the muscle chains correctly. To begin with, they might ‘turn off’ quite quickly, but as you introduce this more regularly into your routine, your body will begin to recognize the new patterns as ‘normal’ and you’ll begin to transform the way that you ride 💪🏽💪🏽
Do a 90 90 leg stretch but then focus on lifting the 'back' foot off the ground. Very similar motion to glute activation through a peddle stroke
It’s also good to talk to your glutes. Little gluty wooties we’re going to ride a bike now. Get ready. Come on little butties.
Couldn’t agree more, I use these exact words on a daily basis 👌🏽😅