we all want to come faster more skilled
riders and be able to move around on the
bike that bit easier sometimes it's
about going out for the trails and
practicing but there are there ways in
this video we're going to show you five
different exercises they'll help you rip
turns much faster before we saw I'm
gonna give you just a little disclaimer
if you've never been to gym before are
you a little bit unsure then I'd
recommend going out and getting some
professional advice it's just gonna make
it that bit easier for you when you're
in the gym and you're gonna be safer and
you won't be doing yourself any injuries
so before we get onto the exercises
let's talk a little bit why these could
actually strengthen you and make you
better at turning on the bike cornering
comes from leaning your bike not from
turning your handlebars or leaning your
body you have to be able to separate
yourself from the bike so you can lean
it over while maintaining a balanced
position over the bottom bracket in
order to corner it you have to shift
your hips laterally and that's over to
the side by doing this you're actually
changing the center of gravity on the
bike so you have to in turn change your
center of gravity to compensate so the
first exercise that we're going to get
onto is a single leg deadlift with the
rotation so that's going to get your
balance point and you're also going to
be breaking the hips so you just want to
go gently onto one one leg and you're
just gonna let let drop so just make
sure that you do break at the hips and
sort of fall down like that keep your
arms out like that make sure that the
knee is nice and stable and then you're
just gonna rotate round each way and
keep it nice and slow if you go too fast
and you're actually fine you become
unbalanced and you can lose that
position and then just drop back down so
just to finish up on that exercise
obviously you're gonna get a little bit
in your hamstrings reiterate that point
of keeping in knee behind your toes and
also it's great for stability in the
hips you've got that rotation at the hip
so that's really good for cornering on
to the next exercise we're going to do a
hip rotation so you're just gonna stand
on one leg so I'm gonna bring up my
right knee keep my left leg down stand
up nice and tall and I'm just gonna
rotate rounds like that keep well
balanced pull it back and drop it down
and then you're gonna move on to the
other leg as well being stood on one leg
you've got the full glute control you've
really got to work that and also
with rotating the leg over we've got the
mobility and you've got stability so
I'll really help you in the corners so
the next exercise that we're going to
get onto it is a northeast and a
Northwest lunge so you're just going to
start start nice and tall and you're
just going to lunge forward and sort of
go off a 45 degree angle obviously this
is going to really activate the glutes
again it's a great exercise for that
keep it nice and slow and keep make sure
that you keep nice and tall and keep
your chin up so I've got a couple of top
tips for this one you want to keep your
legs at 90 90 so long here down on the
back leg as well you also want to have
your glutes contracted tailbone tucked
under you want to be standing up nice
and tall shoulders back and arms down by
your side
make sure that you need we go to the
front of your toes so the next exercise
we're going to talk about is the side
plank now this one is really great for
your core it really hits your obliques
and it's great for that core strength
which is essential when you're cornering
a couple of top tips you want to keep
your elbow underneath your shoulder keep
those hips up nice and high push them
forward and so I've activate the glutes
as well and you're really going to feel
it if you want to make it a little bit
harder you know add in a couple hip
drops and raise it back up start holding
it for about 15 seconds and build up and
just see how far you can get so the last
of our top five exercises that will help
you rip corners is going to be the
windmill
now what's great about this exercise is
great for separating upper body from the
lower body it really concentrates on hip
flexibility it hits the obliques again
like the side plank and it opens your
shoulder joint right up as well so the
first thing that you're going to start
off by stand up nice and tall you know
take that one hand right up to the top
really extend it open up your palm I'm
asking said you're going to shift
laterally so that lateral movement we
talked about in the introduction I'm
just going to shift to the side start
looking up towards that Pam rotate the
shoulder you're going to start to bend
down at the hips and you're going to
want to get looking towards touching the
your front toe
I hold it there and then you just want
to come back up and finish in that exact
same starting point nice and tall core
nice and tight and then you just want to
switch over and do exactly the same on
the other side so what's great about
that exercise it's got that lateral
shift that we're talking about in the
introduction which is essential for
cornering you also got flexibility
through the hip joint stability there as
well and the same in the shoulder joint
so you're going to feel that when you're
out in the trail you can really push
that bike around and you're gonna be
ripping corners harder than you ever
have done before so that's it for five
exercises that are going to have you
ripping out in the trails in no time the
great thing about this workout is that
you don't necessarily need to go to gym
it is optional and you don't really need
any equipment maybe just a mat for
additional comfort for more great videos
on GM DM why not click right up there
for how to train like a world champion
where I went to the a patins
headquarters and got shown some of those
strength routine if you click down there
you'll get to have the corner like a pro
and I said don't forget to click right
in the middle to subscribe you get a
great video every day of the week if you
enjoyed this one and learn something new
then give us a thumb up like