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Hello all,
I've never seen this issue discussed here but is there anything I can do to reduce forearm fatigue while riding?I'm no wimp , I work out daily and I'm in shape but it is an issue with me. Are there any specific excercises to help?
Thanks in advance.
Darren
 

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Hillbillie Mod
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ride slower.

And put all the weight on your legs. You should NEVER be gripping the bars tightly.

And if you are, its prolly cause youre riding to fast for your comfort level, and yorue stressing out. :ayyy:

Just concentrate on relaxing and keepin the weight on your feet.
 

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hillcountry10r said:
ride slower.

And put all the weight on your legs. You should NEVER be gripping the bars tightly.

And if you are, its prolly cause youre riding to fast for your comfort level, and yorue stressing out. :ayyy:

Just concentrate on relaxing and keepin the weight on your feet.
+1 You hold on with your legs not your arms:thumbsup:
 

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The best thing to do, is to try to think how you are using your arms when riding. Really focus on relaxing, and not gripping the handlebars to tight. That's usually the biggest reason for this. I have noticed that the more excited or nervous I am, and the tighter the race is, the more tired I get in my forearms. This is because I tense up, and try to force the bike into every corner, and really wrestle the bike around.

Also, check that your leathers aren't too tight around your forearms. This will obstruct the bloodflow, and make the forearms really cramp up.

I've been having some problems with this when racing for some time now, and apart from practising on your bike every day, there are a couple of good exercises for the forearms that I use.

1) I use a kind of gyro-ball that I bought at a gadget store, works great. It's a bit tricky at the beginning, but when you get it right, its really good exersise.


2) Take a short pole (cut off a broomstick or something). Attach a string (about 3-4 ft.) to the middle of the stick, and then a weight at the end of the string. (Try different weights, until you find the right one).
Then grip the short pole with both hands, arms straight forward, and wind up the weight all the way up, and then back down. Do this both with the knuckles facing up, and facing down (works different parts of your forearm).

3) Use the classic "squeese-spring-thingy". (Have no idea what they are called) You know, the one that looks like a set of pliars or something, and a spring inbetween.
Edit, found a pic.


Try to work with lighter weights and a lot of reps, rather than heavy weights and fewer reps. This will increase your muscle stamina, and not build volume. (Don't want the leathers to get to tight around your forearms)
 

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I agree with all of the above. I had the same problems until I talk with a experienced rider. The key is to relax and shift your weight to legs and feet.
 

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I was told a few years ago to always keep your arms bent at the elbows a bit....this will force you to use your core or trunk muscles to hold yourself upright, rather than keeping your upper body weight on your arms.

Squeeze with your legs, and keep thinking of using your body while keeping your hands loose on the grips.

JMTCW
 

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I agree with everything above since you brought up exercises. do some forearm curls and reverse forearm curls. You can use dumbbels or even a straight olympic bar. Basically duplicates the exact motion you use when using the throttle of a bike.
 

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My forearms have never been an issue, yet I do feel or at least did feel it in my wrists initially but my body seems to have adapted. Especially town riding where your weight is on the bars from start stop etc. on the open road with more speed I noticed there is less weight concentrated onto the bars which aleviated the pain in my wrists, but then I also have past injuries in these areas. :dontknow: Also as I got more used to the bike I was able to distribute my weight better so as to not pump it all into the bars.
 

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hillcountry10r said:
ride slower.

And put all the weight on your legs. You should NEVER be gripping the bars tightly.

And if you are, its prolly cause youre riding to fast for your comfort level, and yorue stressing out. :ayyy:

Just concentrate on relaxing and keepin the weight on your feet.

This is so true. I read from other threads in the past about this. Follow hill's advice and you should be alright.
 

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Oh, remebered one more thing.... This is a tip I git from a MotoX rider...

Check how your brake- and clutchlever are aligned.
When you grab the brake, your forearm, wrist, and hand should be in line. You shouldn't have to lift your hand to be able to get your fingers over the levers, and your wrist should not be at an angle when braking.

//M
 

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Macke said:
Oh, remebered one more thing.... This is a tip I git from a MotoX rider...

Check how your brake- and clutchlever are aligned.
When you grab the brake, your forearm, wrist, and hand should be in line. You shouldn't have to lift your hand to be able to get your fingers over the levers, and your wrist should not be at an angle when braking.

//M
:+1:
 

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Arm pump has always been a problem for me in MX. I used to do all the exercises with the tennis ball and the broom handle with a rope attached but it never helped. The main culprit is holding on too tightly and doing those exercises, although increasing my strength, trained my muscles to hold on tighter which made the problem worse. I've never had the problem on street bikes but on my MX bikes, the best remedies were to try to relax and ride more and I felt an improvement when I got away from the hand, forearm exercises. Adjust your lever correctly, relax your arms and ride more.
 

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Macke said:
Oh, remebered one more thing.... This is a tip I git from a MotoX rider...

Check how your brake- and clutchlever are aligned.
When you grab the brake, your forearm, wrist, and hand should be in line. You shouldn't have to lift your hand to be able to get your fingers over the levers, and your wrist should not be at an angle when braking.

//M

:+1:

Lever alignment is very important, if they are not, it will cause you to make awkward positions with your hands and fingers which put strain up your arm... Not only that its just unsafe to ride the bike with the levers improperly adjusted...

I also ride mx and arm pump is a big issue... Everyday when I get home after work I take my 35 lb dumb bell and do anywhere from 75-100 reps with my wrist up & down on each arm... This has seemed to really help over the years...

Like was mentioned above dont hold on so tight that will really make the situation alot worse.....
 

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Do the Chicken Dance.

Okay, not really, but here's the deal - you can ensure that you are not gripping too tightly by waggling your elbows while riding kinda like a mini chicken dance. Do it while turning or in a straight, guaranteed to keep arm pump away.
 
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