Tag Archives: cornering

Core Training: Part 2 – Cornering

1 Oct

How often is it that we see that the phrase¬†“core exercise” is just another word for abdominal exercise. Instead of doctors saying, “well your back hurts because your abdominals are weak” they now say “You need to strengthen your core” but then prescribe the same exercises?!

The best trainers in the world recognize that the “core” is bigger than just your abs. It includes the muscles of your hip and shoulder girdle, or rotator cuff.

And in cornering, it is these core muscles that are used extensively. Using the muscles of the hip to hold onto the bike, the muscles of the shoulder to push and pull with control and tact, and additionally the muscles of the core being used to keep proper posture no matter what position the bike is in.

Just like the chassis of a bike has to be able to flex laterally to absorb bumps on the track, so does the rider’s body. Which means they have to be able to flex laterally from a fixed position.

Side planks are a great exercise for beginners and veterans alike. Getting easy, just hold it longer!

Side planks are a great exercise for beginners and veterans alike. Getting easy, just hold it longer!

The most simplified way to do this is the basic side plank. Think about the longest corner you can on your favorite track and try to hold the side plank for 3 times that long. The longer you can hold it, the better.

Other lateral core exercises you can do are cable chopping exercises, both upward and downward chops. These are great because, contrary to how most people do them, they are not rotational exercises. They are actually supposed to require a strong, stable core while the muscles of the chest and shoulders pull and push the handle of the cable. Additionally, the hips are supposed to rotate inward as the movement is progressed.

Upward cable chops train the core to contract and remain tight while the head and shoulders are moving.

Upward cable chops train the core to contract and remain tight while the head and shoulders are moving.

Lastly, a more advanced core exercise is a side plank with the bottom leg elevated. This exercise is great for motorcycles because you’ll feel the inner thigh of the top leg really working to hold you up; which is EXACTLY what it does while your banked over in a turn. So if you can progress to this exercise, give it a try. It will pay off handsomely!

So there are your primary core exercises for cornering. Don’t worry about side bends, don’t worry about twisting exercises. We need stability! And these 3 exercises provide it in spades!

A much more advanced, but very specific side plank for moto racing!

A much more advanced, but very specific side plank for moto racing!