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Spinning Bike Climb Hand Switch

IntermediateCardioTier T3

Pedal a stationary bike standing, with both hands at the bar ends in position 3. On the count, move both hands to the middle of the bars in position 2. Hold, then switch back to position 3 on the next count.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand-pedal the bike in a climbing rhythm.
  • Place both hands in Position 3 at the bar ends.
  1. She stands on the pedals climbing, both hands gripping the ends of the handlebars in Position 3, torso leaning into the bars.

    Step 1 of 5

    Stand-pedal the climb with both hands in Position 3 at the ends of the handlebars.

  2. She continues standing-pedalling while both her hands have moved to the middle of the handlebars in Position 2, her climbing rhythm unbroken.

    Step 2 of 5

    On the count, move both hands inward to Position 2 in the middle of the bars while the legs keep their rhythm.

  3. She stands-pedals on with both hands held in the middle Position 2, her elbows soft and the climbing cadence steady.

    Step 3 of 5

    Hold Position 2 through the next counts, standing-pedalling smoothly.

  4. She has returned both hands to the ends of the bars in Position 3, still standing-pedalling, the cycle ready to repeat.

    Step 4 of 5

    On the next four-count, switch both hands back to Position 3 at the bar ends.

  5. She stands on the pedals climbing, both hands gripping the ends of the handlebars in Position 3, torso leaning into the bars.

    Step 5 of 5

    Stand-pedal the climb with both hands in Position 3 at the ends of the handlebars.

Safety Information

Standing-pedal the climb and switch the hands between Position 3 (bar ends) and Position 2 (middle). Switch every 4 counts, to and back, without losing the rhythm in the legs. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.