The Five Movements of Strength: A Misguided Guide for Motorcyclists

As motorcyclists, we often focus on building our physical strength and resilience to handle the demands of riding. However, a recent article has caught my attention, and I must respectfully disagree with its approach. It touts the importance of five “foundational movements” - squat, hinge, push, pull, and carry - for general strength training but neglects the specific needs of motorcyclists.

While building overall strength can benefit riders in various ways, such as improving balance and reducing fatigue on long rides, the article’s suggestions fall short. The recommendation to focus solely on bodyweight exercises like push-ups and squats doesn’t take into account the specific demands of riding a motorcycle. Motorcycling requires managing weight and balance while navigating varying road conditions, inclines, and obstacles. Riders must be able to adjust their body positioning on the bike to maintain control and stability.

In contrast, the five movements listed in the article primarily focus on building lower-body strength, neglecting the upper body’s role in riding a motorcycle. The article also fails to address the importance of specific exercises that target motorcyclists’ needs, such as shoulder and core strength. Riding a motorcycle requires maintaining a stable position on the bike, with equal emphasis on upper and lower body strength.

The article suggests modifying exercises like push-ups by using incline surfaces or resistance bands, which may not adequately prepare riders for the demands of riding. A well-structured motorcycling fitness program should include a mix of exercises that target different muscle groups and provide adequate volume and intensity to stimulate strength gains.

Motorcyclists seeking to build their physical strength and resilience would be better served by focusing on exercises specifically designed for riding. Core exercises like planks, side planks, and rotational movements are essential for maintaining balance and stability on the bike. Shoulder and upper body strengthening exercises like shoulder presses, rows, and lateral raises are also crucial for controlling the motorcycle.

Balance and agility drills that mimic the movements required while riding - such as quick turns, sharp stops, and rapid changes in direction - would provide a more comprehensive approach to building strength specific to motorcycling. These types of exercises would allow riders to develop the necessary skills and physical attributes to handle the demands of riding safely and effectively.

Ultimately, riders seeking to improve their physical fitness should focus on exercises that specifically target their needs and emphasize progressive overload and periodization in a training program.