5 Exercises to Improve Your Climbing
If you really want to amp up your legs to increase your hill climbing and look sexier in your shorts then you will want to make these six simple moves a part of your training. This little cycling specific training will power up every part of your lower body and leave you ready to crush every hill that comes along your way.
3 Sets 10-12 Reps with 1 min rest between (add in 2-3x’s per week never back to back) you shouldn’t be able to do more reps at the end of a hard set. last 3 reps should be difficult to complete or up your weights.
1. Step Back, Step Through Lunges
Stand holding dumbbells down at your sides. Step into forward lunge bending your right knee so your right thigh is parallel to the floor (Always keeping your knee behind your toes) and your left knee dips down. Now from Forward lunge, so your left thigh is parallel to the floor and your right knee dips down. Continue for a full left-leg set, then switch legs. This move will work your quads and glutes giving you more power out of the saddle.
2. Dumbbell Squats
Stand with Dumbbells at your sides, Shoulders back head and chest up. Place your feet hip- to shoulder-width apart and keep your knees soft. While keeping your back straight and eyes forward, squat until your thighs are almost parallel to the floor. (IMPORTANT, Never let your knees go out over your toes.) Hold, then use your legs–never your back–to press back to standing. Repeat for 10 good reps with a heavy weight.
This will help your hamstring strength and make you pedal like a gazelle.
Stand holding dumbbells at your sides, knees bent slightly, and while keeping your back flat, slowly bend at the waist, lowering the weight as far as comfortably possible back about parallel to the floor. Pause and return to the starting position. IMPORTANT: Be Careful and start with no or very light weight as to not strain your lower back. Work on your form first.
This exercise will strengthen your hamstring and glutes giving you a high, firm tush, and making you a stronger climber while remaining in the saddle.
Face a bench or 12″ step or plyo box and hold a dumbbell in each hand. Step up with your right leg and, at the top of the move, contract your glutes and extend your left leg behind you. Bring your left leg back down until your left toe just touches the floor. Immediately repeat, completing a full set with one leg. Then switch.
Targets that front of your quad above your kneecap for conquering climbs.
5. Calf Raises
While standing on one foot and dumbbell in the same hand as the foot that’s on the ground. Raise up on the ball and toes of your foot as high as possible. Hold, then slowly return to start. Repeat for a full set , then switch legs.
This will help define your calves and strengthen the muscles that support your ankles during seated climbs and sprints.