Motorcyclist Health – Squats

With proper form, squats not only help to increase leg strength but work your core and back as well. If you’ve never completed a squat before, start out with bodyweight squats to get the form down and work your way up to using a barbell. Squats can be performed as front or back positioning. Front squats use more quadriceps strength and back squats will focus more on hamstrings and glutes. Strong legs help to control movement of the bike while riding. Let’s think about it. When you first get on a bike, you use your legs to stand it up which requires you to engage the lower body muscles, major ones and the smaller assisting ones.Mibandit_Squats

Important tips to keep in mind:

Squat

  • High bar squats- bar will rest on your traps and hands will be wider than shoulder width apart.
  • Use the little rings on the bars to measure and keep your hands even on the bar.
  • Squatting will be more vertical
  • This will depend on the person as well and their body structure or tightness in hips/joints (which can be fixed by stretching and other mobility movements).
  • Low bar squats- bar will rest on muscles pushed together on your back by your rear delts. Your hands will be closer together near your shoulders and your grip will be slightly different. You will have more of a bear claw grip where your thumb does not grip around the bar but the bar rests in the palms of your hands.
  • Squats will be more of a of a horizontal movement
  • Do not round your back!
  • Keep your spine straight and neutral
  • Keep your head in line with your spine
  • squeeze your lats together and contract your shoulder blades
  • Engage your core
  • Your core includes all muscles that support your spine
  • A strong core will protect your back and keep you from getting injured
  • Muscle-mind connection
  • Focus on what muscles you should be engaging while squatting. You will make these muscles stronger and put on some mass as well. Booty doesn’t grow on trees guys!
  • Major muscle group you will focus on for a back squat are your core, hamstrings, gluteus maximus, and quadriceps
  • Squat until your thighs are parallel to the floor (if your physique allows you to)
  • Try not to let your knees extend past your toes
  • Toes will be pointed slightly outward
  • Legs slightly wider than hip width apart
  • Focus on driving your knees toward the outside of your feet which will open your hips
  • You want to drive through your heels to bring the weight back up
  • Take a deep breath in as you squat down and exhale the air as you come back up.

Article By Cassandra Carillo
Instagram @LittleCarillo
www.littlecarillo.wordpress.com

By: Cassandra Carillo

Best UK Race Track for Bikers?

A track day is an event where you take your own car or motorcycle to enjoy on the track, usually for a full day or evening. No racing experience is required but attendees require a full valid driving licence (full unrestricted licence for motorcycles) or a race licence.

We trust and value the opinion of our community, we asked which is the most biker friendly track in the UK.

See the results here. we also found the best guys to deal with is Trackdays

@MiBandit

Motocynic on: Horse Power, How Much do you need? (revisited)

Motorcycles and the Cynic

I’ve often wondered how much horsepower you really need on a motorcycle, in fact I wrote a while ago on this topic and decided that you really don’t need much more than 100hp. Now I own a motorcycle with more than 100 for a few months I’ve decided that I was right.

The Hyperstrada has a claimed 113 horsepower, and weighs less than 500lbs.  It’s properly fast, in fact it’s almost indecently fast.  Now more than ever I agree with what I wrote and 100 horsepower is definitely enough.

I can’t really say if it’s the perfect amount, but I suspect that for riding on the street I don’t need more. Although it’s not really the horsepower but the 72 ft/lbs torque that makes the Hyperstrada so much fun. That much power makes it delightful and easy to accelerate and even more fun when compared to my friends R6

View original post 157 more words

Motorcycle Movie: Has CHiPs The Movie done something terrible?!?!?!

I JUST WANT 2 RIDE!!

chips

As a product of the 1970s I loved CHiPs as the best motorcycle TV show of its time (LOL it might have been the only one)!  Ponch and Jon riding their motorcycles to “protect and serve”, it was a lot of fun.  Now we have a CHiPs move coming out in March of 2017.

I am looking forward to the CHiPs The Movie but I am aghast at what has to be a horrible, terrible, awful plot hole that, in the end, may ruin the movie for me.  It is not the fact that are riding BMWs not Kawasaki. In this motorcycle themed movie based on iconic, beloved characters …..

“Ponch does not exist!!!!!”

In the movie trailer “Ponch” is the undercover name of an FBI agent tasked with finding the bad cops in the highway patrol.  “Jon” still exists; he is a rookie cop on this first assignment teamed with…

View original post 46 more words

Bucket List: 2017 or Goals for Motorcycling

Motorcycles and the Cynic

Bucket List: 2017 Goals

When I first started writing my 2015 bucket list I was trying to write an actual bucket list, but settled for just a list of goals for the year. So in 2016 when I did the same thing I called it my bucket list, but really it’s just goals or New Year Resolutions for motorcycling if you will.

In an effort to be more accurate about what I’m actually doing I’m going to call it what it is. My 2017 Goals for Motorcycling.

I did pretty good on my 2016 Bucket list Goals, and this year I hope to move forward even more.

The first Goal is to keep doing the things I’ve been doing: Motorcycle Camping, Helping my brother work on his motorcycle (which I’ve gotten off to a bad start on), keeping the wife riding her motorcycle and getting all my friends up to…

View original post 138 more words

The Big Three for Bikers – Intro

The big three lifts are for more than just powerlifters, and bodybuilders. These movements are great for motorcyclists as well to build strength in all the body’s major muscle groups. So what are the Big Three and why should a motorcyclist care?

The big three are

  • Squats
  • Deadlifts
  • Bench press

Strength training will improve bone density so if anything were to happen, strong bones are better than brittle ones. The rider will build some muscle mass with strength training which protects the body internally and gives the rider strength to control most situations (if possible). Also, having a strong body helps the rider to control the bike more efficiently, prevent injuries down the road, and even picking up the bike when you tip over.

BikeFallen

When the bike does tip over, think about what muscles are engaged to lift it off the ground back to two wheels. Just to name a few, major muscle groups you will engage include your hamstrings, glutes, quads, latissimus dorsi, abdomen, and even your chest. Another example can be if you get a flat tire and need to lift it onto a truck or a trailer. These are all compound movements just like the big three I will be discussing.

Form
Please keep in mind the importance of proper form. Focus on your positioning. Are your toes pointed where they should be? Is your grip even? Is your spine in a neutral position? Are you driving through your heels? And lastly, are you engaging the muscles you should be? Focus on every part of your body and the movement you will be executing. You do not want to throw your back out lifting a 350lb motorcycle or deadlifting 350lbs in the gym.

gate

Making all the right connections
Make that muscle-mind connection and really focus on the muscles you want to work with a particular movement. This goes back to form mentioned previously. By focusing on proper form and thinking about which muscles you want to engage, you will ensure you are doing the exercise properly and building muscle as well as preventing injuries that can happen when rushing through a movement or being careless.

connections

Take things nice and easy.
Resistance training is just that. Resistance. Any movement where you are strength training and moving your body against gravity, is going to be resistance training. This includes bands, body weight, or weights. Keeping form in mind once again, you do not want to jerk the weight off the ground or speed through squats. Injuries aren’t fun. You will be out of the gym and you will be out of riding for most of the season if not all of it. Nobody wants that so take it nice and slow. There is no competition except you against you.

chess-316658_960_720

Frequency
The big three are very taxing on the body because they engage your major muscle groups. These exercises should be performed on separate days to give your muscles time to repair themselves but they can be performed more than once a week. Muscle soreness will occur and you can work through this. Your body will adapt to the stress it is being put under. Sets and repetitions will vary depending on goals however keep your reps below 12-15 to focus on strength and increase the weight you are using.

Part 2 here – Soon

Article By Cassandra Carillo
Instagram @LittleCarillo
www.littlecarillo.wordpress.com