Motorcycle Fitness Training

 

When riding a motorcycle, especially for long periods of time, it is extremely important to be physically fit and strong.  Injury prevention should be focused on most for motorcyclists.

Most motorcycle fatalities are related to a head and neck injury.  The primary way to mitigate injury is to strengthen the neck.  The following are some good exercises.  Do not do too many sets at least initially.

• Barbell/dumbbell Shrug: hold weight with locked elbows at all times, shrugging weight to ears
• Bench neck extension: lay prone on bench then place a weight plate on back of neck
• Rope or neck harness extension: use high cable machine or dumbbell, place attachment behind neck or on head
• can also be used with resistance band
• Snatch Grip Deadlift: wide grip deadlift, maintaining lumber curve and feeling the barbell roll up your leg (also hits forearms)

Holding on the handlebars for long periods can be taxing on the hands and forearms.  It is vital to have good grip strength and forearm endurance.

• Farmers Walk: Hold two dumbbells (one in each hand) and walk with them
• Dumbbell Forearm Extension: grab one dumbbell and place forearm on bench, then extend forearm up and down (palm up and/or palm down on different sets)
• Reverse Curl: grab barbell or dumbbells with palms facing down, curl to chest and down to thighs.

When controlling the motorcycle and preventing yourself from falling, you must have good overall strength.  This is especially true if you are caught in a pot-hole or your bike falls and you must lift it up.
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• Deadlift
• to increase back and leg pulling strength
• Back Squat
• to increase leg pushing and glute strength
  
• Bench Press
• to increase upper body pushing strength
•  Weighted Pull-Ups
• to increase upper body pulling strength, and punished fatties
• Clean and Jerk
• to increase overall strength and power
  

Escapism from barry munsterteiger on Vimeo.