Hands Bike

Setup

1. 01Adjust the seat so the handles are level with the middle of the chest.
2. 02Sit tall with feet planted or braced on the footrests.
3. 03Grip the handles with a relaxed, full grip.
4. 04Set a light resistance to warm into the movement.

Execution

1. 01Crank the handles in smooth, continuous circles.
2. 02Push through the chest and pull through the back so both phases work.
3. 03Keep the torso steady instead of rocking side to side.
4. 04Hold a pace and resistance you can sustain for the planned duration.

Checkpoints

• -Shoulders stay down and away from the ears.
• -The stroke stays circular and even, not choppy.
• -Torso stays tall against the seat, not slumping.
• -Breathing stays rhythmic at the chosen intensity.

Common mistakes

• -Setting the seat so far away the elbows lock each stroke.
• -Shrugging into the shoulders during hard efforts.
• -Rocking the torso to muscle the cranks around.
• -Sprinting from cold without any easy warm-up minutes.