How-to Spin: Proper Form

As a Spinning instructor I try to attend classes aside from my own in order to learn from the differing styles and formats of other teachers. Even before I became an instructor this was something I tried to do on a regular basis in order to keep my Spinning workouts fresh and invigorated. While this is a wonderful way to stay motivated it also exposes a participant to some potential bad habits and practices that are not necessarily safe and can be downright detrimental to training. Here are some things to avoid that have the potential for injury or aren't part of the official Spinning program.

Never ride with both hands off the bike. You need your hands on the bars for support, stability, and safety. This doesn't mean you should lean heavily on the handlebars. You should have a loose and flexible grip, relaxed neck, shoulders, arms and elbows. Your core should be engaged but not tight because you should be breathing deeply from the diaphragm. The only time you take a hand off the bike is when you are taking a break or sitting up straight in the saddle for a brief rest, warm-up or cool down.

Never use weighted equipment or try and perform strength training exercises on the bike. This can alter your balance and your heart rate which you are always tracking in class. The time for weight training is when your body is stabilized and you can isolate the muscles. Spinning works your core, legs, glutes, back, and many other muscles in subtle ways. There are strength training rides that can enhance your cross training efforts without endangering your safety. The Spinning bike is designed for riding only.

It's easy to lay your forearms or upper body across the handlebars when you're fatigued. This is not good form as it can cause stress to your back, hips and spine, neck pain, and headaches. When you do this it means you're extremely fatigued and need to back off and listen to your body. It's all right to not do everything the instructor says in class; in fact the instructor should direct students to work at their own fitness level. Goal setting is encouraged but not demanded. Only you know how your body feels at any given moment and you must pay attention to your heart rate and muscle fatigue and/or strength.

Don't ride without any resistance on the flywheel. It may feel free and easy but can lead to injury. The flywheel is weighted and can't slowdown without effort or the break. If you let it loose without tension it is very easy to lose control of the bike. It's also a waste of workout time as you receive no benefits when you do no work.

Never pedal the bike backward. It only damages the bike and has no more of a positive effect than pedaling forward.

Keep your feet flat with every pedal stroke. Pointed toes can cause inflammation and injury after a while. Keeping your feet flat also works your calves more constructively, and if you pull up and push down in the cages your legs will work more effectively through any pedal stroke.

Keep in mind hand positions with each movement. Listen to what your instructor says because there is intent behind each hand position. You can use hand position one or two while seated or standing, but never use hand position three while seated as it causes back strain and lessens the effect of the training session.

Never remove your feet from the pedals while they are still moving, and never place your leg on the handlebars while seated. It's too easy to get your feet caught in the wheels or lose balance this way. When stretching the hamstrings make sure you're off the bike.

Using good form during a Spinning class will not only ensure your safety, but it will vastly increase the effectiveness of your workouts. Remember that it is your training session and you must work it according to your goals, your level of physical fitness, and above all how your body/mind feels that day. Pay attention to yourself and these things and you will always have an optimal workout.