It’s widely known that rider position dictates whether force is distributed more to the arms or the legs. Ideally the hips handle most of the load, but that might not stop us from occasionally death-gripping the handlebars when things get spicy. To be ready for these heart-pumping moments, we need to prepare the hands and wrists to handle the obstacles that lie on the trail without compromising proper grip position. The good news is we’ve got you covered with a couple mountain biking wrist exercises that will double-down as shoulder and core strengtheners.  
 

 
 A stable wrist position is ideal when gripping the handlebars, so force can be distributed from the handlebars to the shoulder without over stressing the tissues that support the hand and wrist. This can be difficult to sustain over a long ride, so taking the time to strengthen this position is well worth the work. Efficiency is the name of the game, and when done properly the shoulder and elbow can act more like a shock-absorber to handle the heavy loads found throughout the trail.

Grip endurance and wrist stability is largely determined by the strength of the flexors and extensors the run throughout the hand and forearms. Rather than working these independently, it’s effective to challenge them by working together to stabilize the wrist. We’ve included a variety of kettle-bell movements that pair wrist strength with shoulder stabilization so you can make the most of your time. Regardless, the forearms are likely to be pumped out after a long day on the trial, so use the soft-tissue recovery drills to get you ready for the next time out.