For sure going to incorporate this into my weekly training. Thanks the reminder! My lower back has always been chronically tight/weak even before cycling. Gonna get those gains by taking care of my body. I've been putting it off because I ride during any free time I have (which is limited). Anyhow, thanks for the amazing content as always! Really inspired by you and appreciate you 👍👊
Holy cow - I thought, let me just practice along with this video and see how it all feels. I could not even get my legs to windshield wiper beyond a few inches in either direction without everything feeling tight and yucky. I clearly have some work to do. Thank you for bringing this information to the masses for improved health, fitness, and fun on the bike!
Great thanks Derek for the instructive video! I’ve left strength training behind while getting a lot of FTP gains on the trainer and once outside on long rides and steep gradients the low rpm combined with higher power outputs got my back extremely fatigued and painful. I hope that strength workouts and also big gear training from time to time will remedy this
Happy to hear this resonated! I have member who currently just came back to the platform for the same reason. I'd implement low volume/intensity strength work into your schedule. Try the Summer Maintenance Program (band only) and add the Guided Low Back Rehab Video 1X per week.
In addition to the exercises you show, I’ve found deadlifts really helpful. I don’t use heavy weights, doing more reps instead. I also find pull-ups great because they engage the upper back and core muscles so much.
I could have used this advice eons ago, when I was racing the dopers, lol. Back hurts me now more than ever. Going to put this to use. Thanks for the advice!
Ok. I did it before every ride. Went on that epic trip through Europe with TdF riders and ... This worked!!! I really didn't think much of it when I saw your video, but I brought a foam roller with me and have done this daily for months. This made a world of difference and I had a better few months than I've had in many years. Thanks!
Great video Derek and honestly even with no back pain we should all be doing these! Although its tough to watch without drifting away looking at those way too nice looking KB's
Thanks for the video. How often would you say that we should be doing the wind shield, every day? I have suffered from lower back pain on any rides longer than 2hrs and worse on gravel races. Started personal training to fix it and it is helping. All the best at Unbound.
Would you use a yoga wheel to fix your back pains? I’m a cyclist but I work 4 bays a week at 9 and a half hours and my back kills me all the time. I also have a roller but it’s not like what you have but I think I can use it.
What has helped your back pain on the bike? Are you going to implement this? Let me know in the comments!
For sure going to incorporate this into my weekly training. Thanks the reminder! My lower back has always been chronically tight/weak even before cycling. Gonna get those gains by taking care of my body. I've been putting it off because I ride during any free time I have (which is limited). Anyhow, thanks for the amazing content as always! Really inspired by you and appreciate you 👍👊
Holy cow - I thought, let me just practice along with this video and see how it all feels. I could not even get my legs to windshield wiper beyond a few inches in either direction without everything feeling tight and yucky. I clearly have some work to do. Thank you for bringing this information to the masses for improved health, fitness, and fun on the bike!
I love that you got to work immediately! Keep me posted on your progress and check out the Full Guided Routine on the website!
Ditto
I have to say- this is the first exercise that relaxed my QL’s. After 30 years of tightness and pain.
Super helpful 👊🏻 Best 15 min I spent today!
Thanks to hear Jake! Thanks for the feedback 👊🏼 If you could share it with any buddies, I’d appreciate it!
Great thanks Derek for the instructive video! I’ve left strength training behind while getting a lot of FTP gains on the trainer and once outside on long rides and steep gradients the low rpm combined with higher power outputs got my back extremely fatigued and painful. I hope that strength workouts and also big gear training from time to time will remedy this
Happy to hear this resonated! I have member who currently just came back to the platform for the same reason. I'd implement low volume/intensity strength work into your schedule. Try the Summer Maintenance Program (band only) and add the Guided Low Back Rehab Video 1X per week.
In addition to the exercises you show, I’ve found deadlifts really helpful. I don’t use heavy weights, doing more reps instead. I also find pull-ups great because they engage the upper back and core muscles so much.
Love this. The foam rolling bit beforehand makes a huge difference. And wall taps for the win!
#dialedfam 😎
I could have used this advice eons ago, when I was racing the dopers, lol. Back hurts me now more than ever. Going to put this to use. Thanks for the advice!
Ok. I did it before every ride. Went on that epic trip through Europe with TdF riders and ... This worked!!! I really didn't think much of it when I saw your video, but I brought a foam roller with me and have done this daily for months. This made a world of difference and I had a better few months than I've had in many years. Thanks!
Love this video! Thank you! Would love a similar one on hip flexors!
Another Great training Video, Derek! Thank you and more quality great training vids to follow pls. TY!
Thanks for the feedback! I think we’re going to plug this format moving forward both in and out of the gym 👊🏼
Thanks, will try in the evening:)
Great video Derek and honestly even with no back pain we should all be doing these!
Although its tough to watch without drifting away looking at those way too nice looking KB's
Well said! They need to be done to some degree to make sure that back pain doesn’t pop up.
So stoked on these bells 🔥🤝
Great video, thanks - would like to see more content like this 😊
Great to hear because I’m planning on it! We already have a similar style video filmed ✔️
Great explaination, thanks👍
Thanks for the video. How often would you say that we should be doing the wind shield, every day? I have suffered from lower back pain on any rides longer than 2hrs and worse on gravel races. Started personal training to fix it and it is helping. All the best at Unbound.
Great to hear you’re noticing progress with your trainer! The windshield wipers could be a daily movement. It is for me👍🏼
Good stuff to do even if you dont have back pain
💯💯💯
Would you use a yoga wheel to fix your back pains? I’m a cyclist but I work 4 bays a week at 9 and a half hours and my back kills me all the time. I also have a roller but it’s not like what you have but I think I can use it.
I usually feel pain after riding for more than 2 hours because I have a hernia between L5 and S1
Where is the pain? Is it while you ride or after ?
Its only on the bike I dont feel pain. 😂
Good advice, but this dudes sweaty pits were a bit of a turn off. 😂😂😂
Righto Prince Andrew