If you're here, you already know. Strength training is a cornerstone of mountain biking performance and longevity. It builds power for explosive climbs, stability for technical descents, and resilience to ride longer and recover faster. While most people think about sports specific training as a bunch of exotic movements that look like their intended sport, mountain bike-specific exercises should be completely discarded, that is until you have mastered the basics:
-you must master the basics first-
here's why..
Below, we’ll explore five popular Mountain Bike Specific Exercises from my programming. You’ll learn how these exercises contribute to your performance. But more importantly, why developing solid foundational movement is critical before diving into the advanced variations.
1. Archer Push-Up
The archer push-up mimics the unilateral demands of controlling handlebars, especially in aggressive cornering and if like me, sometimes your enthusiasm outweighs your skill level - sketchy moments 😂 It strengthens each arm independently in short-angle elbows in tricep dominant pressing and also in extended, long-angle biceps tension on the other side.
Foundational Movement: The Chest to Floor Push-UpThe CTF push-up is a full-body, foundational strength exercise that develops not only upper body pushing, but core stability as well. Mastering proper push-up form will not only help you to support yourself during riding but it will build strong resilient shoulders for more advanced training. Push-ups done well as part of a balanced program, can be done in incredibly high volume without inducing injury.
Why Start With the Basics Without solid push-up form, the archer push-up can compromise your shoulder integrity. This will at best limit strength development & progress and at worst lead to shoulder and or elbow problems. Perfect your push-up first to build a stable platform for progress. Complete 20 CTF Push-ups and you can start looking at an Archer Push-up from the floor.
2. Ab Roll-Out
The ab roll-out takes core strength to the next level by requiring anti-extension stability during shoulder flexion and extension—a key skill for controlling your bike during steep descents and when shifting weight forward.
Foundational Movement: The Plank is a foundational core stability exercise. Done correctly, It strengthens your deep abdominal muscles, hips and shoulders, building postural endurance to maintain great riding position over long rides and in rough terrain.
Why Start With the BasicsA weak plank leads to compensation patterns in the ab roll-out, increasing your risk of injury. Build a strong, stable core with planks before attempting this dynamic variation. once you can hold a perfect plank for 60 seconds, you can start to approach the Ab Roll-out.
3. The Barbell Clean
Foundational Movement: Front Squat The front squat put simply iswhere you are going to catch your clean. If you cannot correctly rack the bar in a front squat position then you'll start beating up your wrists and lower back when it comes to increasing load.
MTB-Specific Variation: CleanThe clean trains you to transfer power through your hips while maintaining control—a skill that directly translates to pumping through rollers and attacking steep ascents.
Why Start With the BasicsIf you skip the high pull, you’ll lack the coordination and timing to perform a clean effectively. Nail the high pull first to set yourself up for explosive success.
4. The Kickstand RDL
Foundational Movement: Romanian Deadlift (RDL)The RDL builds posterior chain strength (hamstrings, glutes, and lower back) while teaching proper hip hinge mechanics—essential for generating power in your pedal stroke and absorbing impacts.
MTB-Specific Variation: Kickstand RDLThe kickstand RDL shifts focus to single-leg stability, mimicking the unilateral demands of pedaling and technical maneuvers like ratcheting or stabilizing on uneven terrain.
Why Start With the BasicsWithout mastering the hip hinge in the RDL, the kickstand RDL can lead to poor form and diminished returns. Build bilateral strength and mechanics first before progressing to unilateral variations.
5. Barbell Windshield Wipers
Foundational Movement: Supine Windshield WipersSupine windshield wipers train rotational core strength and control—essential for bike handling, cornering, and resisting unwanted movement during rowdy descents.
MTB-Specific Variation: Barbell Windshield WipersAdding a barbell increases the challenge, requiring more rotational stability and grip strength—both critical for navigating technical trails.
Why Start With the BasicsJumping to the barbell version without core control leads to poor movement patterns and potential injury. Master the supine version first to build rotational strength and stability.
Why Mastery of Foundational Movements Matters
Mountain biking is demanding. It requires strength, endurance, coordination, and balance—all developed through consistent, purposeful training. Foundational movements are the building blocks of this fitness. They ensure:
Safety: Proper mechanics prevent injury, both in the gym and on the trail.
Efficiency: Solid basics improve energy transfer, so you get more out of every movement.
Progression: Advanced exercises are only effective if built on a stable base.
Skipping foundational movements to jump straight to the flashy stuff is like trying to hit a black diamond trail without learning the basics of bike handling—it’s a recipe for setbacks.
How to Integrate These Movements
Step 1: Perfect the Basics Dedicate at least 4-6 weeks to the foundational movement, focusing on form, control, and progression. You should be able to hit and exceed minimum targets for load, reps as well as being able to perform the movement slowly as well as explosively when applicable. You should "Own the movement"
Step 2: Transition to MTB-Specific Variations Once you’ve mastered the foundational movement, integrate the specific variation as a supplemental exercise. And be patient, your adaptations to these exercises will max-out quickly, usually within 6 weeks. So leave this stuff until closer to the season when you've built a bigger base of strength and you can get more out of it.
Step 3: Keep the Basics in RotationEven as you progress, keep the foundational exercises at the heart of your routine to continue to build enduring strength and stability.
By mastering these foundational movements and their mountain bike-specific variations, you’ll build a strong, resilient, and capable body ready to handle anything the trail throws your way.
Ready to put this into practice? Reach out or comment below for tips on customizing these exercises for your fitness level and goals.
Let’s ride!
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