Ascend Pro Tips - Spin at Home: Having Good Form For Spinning

If you're looking to get into cycling, or are simply looking for ways to improve your form on the bike, this video is for you. In it, we discuss some tips on how to have good form when spinning at home. We cover topics such as posture, breathing, and cadence. Following these tips will help you to not only cycle more efficiently, but also reduce the risk of injury.


Good form is essential for any cyclist, whether you're a beginner or a pro. By ensuring that you have good form, you'll be able to cycle more efficiently and effectively. Additionally, good form will help to reduce the risk of injury. There are a few key things to keep in mind when it comes to having good form on the bike.

Following these tips will help you to not only cycle more efficiently, but also reduce the risk of injury.

Stefanie Stergiotis - Professional Spin Instructor

Watch Stefanie's Pro Tips on Having a Good Form For Spinning

Hi I'm Stephanie, I'm the spinning ambassador here at Ascend.

Now that I've shown you how to set up your bike, I'm going to show you how to have good form so you get the most out of this workout.

So I'll ask you to get on your bike, slip those shoes into those pedals and let's focus on the upper body to start.

So you really want to have relaxed shoulders.  Shoulder blades down and back. When you reach for that handlebar, especially in the seated position when your hands are here on the second position or on the lower bar, you want to have a slight bend in the elbow.

You want a really light touch so find softness in that upper body and ride with a proud chest.

So when you're standing and you're on a climb I don't want you putting any weight on that handlebar. I see a lot of riders do this, and it's actually really bad for your knees.

So you want to reach that booty back, try to extend those arms and find softness in your upper body.

Also when you're climbing try not to wobble too much on that bike.

Really contract that core and find some stability in that upper body.

Also try to be conscious of how your legs are pushing on these pedals.


You don't want to be pushing with a pointed foot if you want to try to have a flat foot pushing through that heel and your knees need to be aligned with your feet. Don’t  pedal with your knees going outwards or inwards.


That's about it, I think you'll get the most out of this workout. You have to just really be conscious of that shoulder not putting any tension in your neck and again having a strong core with not too much weight in that handlebar.


Thank you guys for watching let's get moving.

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