If you thought you could slack on your workout regime using 'Track days' or "I am a motorcycle racer, not a gym bro" I'm sorry to tell you that to perform at your best, you need to train your body with specific exercises that improve your strength, endurance, balance, coordination, and reaction time. In this article, we will show you the top 21 exercises for motorcycle racing that you can do at home or at the gym. ( We promise it won't be draining!)
These exercises will help you develop the phycical condition you need to ride faster, safer, and better. Whether you are a beginner or a pro, these motorcycle riding exercises will take your racing to P1🥇!
What you will learn:
1. Squats
Squats are one of the best motorcycle riding exercises because they strengthen your legs, core, and balance. Squats can help you improve your posture, endurance, and stability on the bike. To do a squat correctly, follow these steps:
- Stand tall with your feet shoulder-width apart and toes slightly outward. Hold your hands by your sides or in front of you for balance.
- Keeping your back flat and core braced, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor. Make sure your knees don't cave in or go past your toes.
- Pause for a second, and then push yourself back up to the starting position. Squeeze your glutes at the top.
Repeat this movement for 10 to 15 reps, or as many as you can with good form. You can also add weight to your squats by holding a dumbbell, kettlebell, or barbell on your chest or shoulders. This will increase the intensity and challenge of the exercise. Squats are a great way to build strength and power for motorcycle racing.
2. Lunges
To perform a lunge, stand with your feet shoulder-width apart and take a big step forward with one leg. Bend both knees to lower your body until your front thigh is parallel to the ground and your back knee is hovering above it. Keep your chest up and your core engaged. Push through your front heel to return to the starting position and repeat with the other leg. You can also add weights or variations to make the exercise more challenging.
Lunges will help you improve your stability and endurance on the bike, as well as prevent injuries.
3. Planks
Planks strengthen your core muscles, which help you maintain balance, stability, and posture on your bike. A strong core also prevents lower back pain and fatigue, which can affect your performance and safety on the road.
To do a plank, start by lying face down on a mat or a comfortable surface. Place your elbows under your shoulders and your forearms parallel to each other. Lift your hips and legs off the floor and squeeze your glutes and abs. Keep your body in a straight line from your head to your heels. Hold this position for as long as you can, breathing normally. You can start with 10 seconds and gradually increase the duration as you get stronger.
You can also try different variations of planks, such as side planks, plank hip dips, or plank with leg lifts, to target different muscles and challenge yourself. (DON'T RUSH new variations though or you may get strains as I did)
4. Push-ups
Push-ups are a classic exercise part of any workout arsenal that can improve your upper body strength and endurance. They work your chest, shoulders, triceps, and core muscles, which are all important for motorcycle racing.
To perform a push-up, start in a plank position with your hands slightly wider than your shoulders and your body in a straight line. Lower yourself until your chest is close to the floor, then push yourself back up to the starting position. Repeat as many times as you can.
Push-ups can help you maintain a stable posture on the bike, absorb shocks from the road, and control the handlebars better.
5. Pull-ups
No workout plan incorporates push-ups but not pull-ups. Pull-ups are one of the top 23 exercises for motorcycle racing, as they strengthen your upper body, back, and core muscles. These muscles are essential for maintaining balance, control, and endurance on your bike.
To perform a pull-up, you need to grip a bar with your palms facing away from you, and your hands slightly wider than your shoulders. Then, you need to pull yourself up until your chin is above the bar and lower yourself down until your arms are straight. Repeat this movement for as many reps as you can(start with 7-12 range at first).
6. Dumbbell rows
Dumbbell rows are a strength exercise that targets multiple muscle groups, providing a solid foundation for the upper body strength required in motorcycle racing. To perform, hinge forward at the hips with knees slightly bent, holding a dumbbell in each hand. Pull the weights up towards your chest, keeping your elbows close to your body, then lower them back down with control.
This exercise benefits motorcycle racers by enhancing grip strength, improving arm and shoulder endurance, and stabilizing the core, all essential for controlling the bike during races.
7. Shoulder presses
Shoulder presses are a great exercise for strengthening your shoulders, upper back, and arms. They also improve your stability and balance on the motorcycle, as you need to control the handlebars and steer the bike.
To perform a shoulder press, follow these steps:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder level.
- Press the dumbbells up and over your head until they touch, keeping your core tight and your back straight.
- Lower the dumbbells back to the starting position and repeat for 10 to 15 reps.
8. Bicep curls
Bicep curls are not just for 'aesthetics' but crucially strengthen your arms and improve your grip. They work the biceps muscles at the front of the upper arm, as well as the muscles of the lower arm. To do bicep curls, you need a pair of dumbbells or a barbell. Here are the steps to perform this exercise:
- Stand or sit with your feet shoulder-width apart and your back straight.
- Hold a dumbbell in each hand or a barbell with both hands, palms facing forward.
- Keep your elbows close to your body and your upper arms still.
- Curl the weights up toward your shoulders, exhaling as you lift.
- Pause for a second at the top of the movement, then lower the weights slowly, inhaling as you lower.
- Repeat for the desired number of repetitions.
Bicep curls can benefit motorcycle racing by increasing your arm strength and endurance, which can help you control the bike better and prevent fatigue. Strong biceps can also help you absorb shocks and vibrations from the road and handle turns and curves more smoothly. Bicep curls can also prevent injuries to your elbows and wrists, which are common in motorcycle racing.
9. Tricep extensions
To perform this exercise, you need a dumbbell or a resistance band. Hold the dumbbell with both hands or the band with one hand behind your head, and extend your arms overhead until they are straight. Then, slowly lower the weight or the band back to the starting position, keeping your elbows close to your ears. Repeat for 10 to 15 reps.
This exercise works all three heads of your triceps, which are important for motorcycle racing because they help you control the handlebars and brake lever. Strong triceps also improve your posture and balance on the bike.
10. Wrist curls
Wrist curls are a great exercise to strengthen your forearms and improve your grip strength, which is essential for motorcycle racing. To perform wrist curls, you need a pair of dumbbells and a bench.
Follow these steps:
- Kneel down behind the bench and rest your forearms on it, with your palms facing up and your wrists hanging over the edge.
- Hold a dumbbell in each hand and curl your wrists upward as far as you can, squeezing your forearm muscles at the top.
- Slowly lower the dumbbells back to the starting position and repeat for the desired number of reps.
Wrist curls target the flexor muscles of your forearms, which help you control the throttle and brake of your motorcycle. By doing wrist curls regularly, you can increase your forearm endurance and prevent fatigue during long races. You can also vary the exercise by using a barbell or doing reverse wrist curls with your palms facing down.
11. Calf raises
Calf raises (Nope you can't skip this) strengthen your lower legs and improve your balance on the bike. To perform calf raises, stand with your feet shoulder-width apart and lift your heels off the ground as high as you can. Hold for a second, then lower your heels back to the floor. Repeat for 10 to 15 repetitions. You can also do this exercise on a step or a ledge to increase the range of motion.
Calf raises help you maintain a stable posture on the motorcycle and prevent cramps (One of the worst things that can happen when you're on track)and fatigue in your calves.
12. Leg raises
Leg raises are for your core, lower abs, hip flexors, glutes, and hamstrings. They can also improve your posture, balance, and stability, which are essential for motorcycle racing. To perform leg raises, lie on your back with your legs extended and your arms at your sides. Press your lower back into the ground and lift your legs until they are perpendicular to the floor. Pause for a second, then lower them slowly until they hover just above the ground. Repeat for 10 to 12 reps.
This is one of the best exercises for motorcycle racing because it targets the muscles that help you control your bike and maintain a good riding position.
13. Bicycle crunches
Bicycle crunches are a great exercise for motorcycle racing because they work your lower, middle, and upper abs as well as your quads and hamstrings. These muscles are important for maintaining balance, stability, and endurance on the bike.
To do a bicycle crunch correctly, lie on your back with your hands behind your head and your elbows wide. Lift your legs to a tabletop position and twist your torso as you touch your elbow to your opposite knee. Alternate the crunch by touching the other knee with the opposite elbow. Aim for 15 to 20 crunches per set.
14. Russian twists
Russian twists are a great exercise to strengthen your core and obliques, which are important for motorcycle racing. They help you maintain balance and stability on the bike, as well as improve your rotational power and agility, and will definitely help you get that summer shredded look.
Here's how to do them:
- Sit on the floor with your knees bent and your feet flat on the ground.
- Lean back slightly and lift your feet off the floor, keeping your legs together.
- Hold your hands in front of your chest, interlacing your fingers or holding a weight.
- Twist your torso to the right, bringing your hands to the right side of your body.
- Twist back to the center, and then to the left, bringing your hands to the left side of your body.
- Repeat this movement for 15 to 20 repetitions, or as many as you can in one minute.
Sources:
15. Supermans
Supermans target your lower back, glutes, and hamstrings, which are essential for motorcycle racing. They also improve your posture and balance, which can help you maintain a good riding position and avoid fatigue.
To perform a Superman, lie on your stomach with your arms extended in front of you and your legs straight. Raise your head, your right arm, and your left leg about five inches off the floor. Try not to raise your shoulders too much. Hold for a count of three, then lower. Repeat with your right arm and left leg. Perform 10–12 reps on each side.
You can also do a modified version of this exercise on all fours. Align your knees with your hips and your shoulders with your hands. Keep your neck in a neutral position. Extend your right arm forward and your left leg back while leaving your other arm and leg on the floor for support. Hold for 2–3 seconds, then switch sides. Perform 10–12 reps on each side.
16. Bridges
Bridges are a great exercise for motorcycle racing because they strengthen your lower back, glutes, and hamstrings. These muscles are important for maintaining a good posture and balance on the bike, especially when cornering or braking.
To perform a bridge, lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds, then lower your hips back to the floor. Repeat for 10 to 15 repetitions.
17. Bird dogs
This is a dynamic exercise that targets multiple muscle groups beneficial for motorcycle racing. To perform, begin on all fours, extend one arm forward while stretching the opposite leg back, and hold the position for a few seconds before switching sides.
This exercise improves core stability, balance, and coordination, which are crucial for handling a motorcycle during high-speed maneuvers and turns. Incorporating bird dogs into a training routine can enhance overall riding performance.
18. Dead bugs
Dead bugs are a great exercise to strengthen and stabilize your core, spine, and back muscles. They also improve your balance and coordination, which are essential for motorcycle racing. To perform dead bugs, lie on your back with your arms extended above your chest and your legs bent at 90 degrees. Keep your lower back pressed into the floor and brace your core. Slowly lower your right arm and left leg to the floor, without letting them touch the ground. Return to the starting position and repeat with your left arm and right leg. That's one rep. Do 10 to 15 reps per side.
Dead bugs can help you prevent lower back pain and improve your posture on the bike. They also teach you to move your limbs independently while keeping your core stable, which can help you maneuver your motorcycle more efficiently and safely.
19. Neck rotations
Neck rotations are a crucial exercise to improve your neck mobility and strength, which are essential for motorcycle racing( Your neck not only has to bear the weight of the helmet but resist the high air resistance trying to snap your neck!). To perform this exercise, sit or stand with your back straight and your shoulders relaxed. Slowly rotate your head to the right as far as you can, then to the left. Repeat this for 10 to 15 times in each direction. You can also tilt your head forward and backward, and side to side, for more variation.
This exercise will help you reduce neck stiffness and pain, and increase your range of motion and awareness on the track.
20. Shoulder circles
Shoulder circles target the muscles of the arms, shoulders, and upper back. This exercise involves rotating the shoulders in a circular motion, both forward and backward, to improve mobility and flexibility while also toning and strengthening the muscles of the upper body. Shoulder circles can help to improve shoulder mobility and flexibility, reduce shoulder pain and discomfort, tone the arms, improve posture, enhance balance and coordination, boost energy, reduce stress, and improve athletic performance.
For motorcycle racing, shoulder circles can help to prevent shoulder injuries, improve steering control, and increase endurance and stamina.
21. Arm swings
Arm swings warm up your upper body and improve your shoulder mobility. To perform arm swings, stand with your feet shoulder-width apart and your arms relaxed at your sides. Then, swing your arms forward and backward in a controlled motion, gradually increasing the range of motion. Do this for about 30 seconds or until you feel your shoulders loosened up. Arm swings can help you prepare for motorcycle racing by increasing blood flow to your arms and chest, reducing the risk of injury, and enhancing your steering control.
FAQ Section
Q: What are the benefits of exercises for motorcycle racing?
A: Exercises for motorcycle racing can improve your strength, endurance, flexibility, balance, and coordination. These are essential skills for riding a motorcycle at high speeds and maneuvering through curves and obstacles.
Q: What are some examples of exercises for motorcycle racing?
A: Some examples of exercises for motorcycle racing are:
- Squats: Squats can strengthen your legs, core, and lower back. They can also help you maintain a stable posture on the bike and absorb shocks from the road.
- Planks: Planks can strengthen your core, shoulders, arms, and back. They can also help you stabilize your upper body and control the handlebars.
- Lunges: Lunges can strengthen your legs, hips, and glutes. They can also help you improve your balance and agility on the bike.
- Push-ups: Push-ups can strengthen your chest, shoulders, arms, and core. They can also help you increase your upper body strength and endurance for long rides.
Q: How often should I do exercises for motorcycle racing?
A: The frequency of exercises for motorcycle racing depends on your goals, fitness level, and schedule. A general recommendation is to do exercises for motorcycle racing at least three times a week, with rest days in between. You can also vary the intensity, duration, and type of exercise to avoid boredom and overtraining.
Q: How can I measure my progress with exercises for motorcycle racing?
A: You can measure your progress with exercises for motorcycle racing by tracking your performance, such as the number of repetitions, sets, weight, or time. You can also monitor your body changes, such as your weight, body fat percentage, muscle mass, or flexibility. Additionally, you can evaluate your riding skills, such as your speed, endurance, technique, or confidence.
Summary
Motorcycle racing is a thrilling and challenging sport that requires peak physical and if you want to improve your performance on the track, you need to train your body and mind with exercises that target your strength, endurance, balance, coordination, and reaction time. In this article, we have compiled a list of 21 exercises that can help you become a better motorcycle racer.
By incorporating these exercises into your routine, you will be able to enhance your skills and enjoy your racing experience more. Remember to warm up before each session, cool down after each session, and hydrate well throughout the day. Just remember that the greater your physical fitness is the greater your performance on the track is since the mind and body are intimately connected. This often overlooked aspect is often the key to shaving off your lap times when it seems impossible to go any faster allowing you to push harder than your opponents.
Faster. Better. Safer
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