Looking for ways around arm pump

[CDUB776]

I know that riding more and being relaxed will help to eliminate the pumping, but what can i do while im off the tracks? Is there arn specific training?

Thanks for any help. CdUb

[paul reed]

there`s alotta info here at ATM on this subject...if you do a search-you`ll have alot of reading to do

[Dell30rb]

Here is my favorite technique... I took a broom handle, cut it in half and drilled a hole through the middle. Around the hole i tied a rope, (about 2ft long) and on the other end I tied the rope to a 5lb weight. Now when I am just sitting around I wind that thing up/down up/down again and again...

Also, it helps to have alot of upper body and leg strength so you can use your wrists/hands/forearms less.

[Frakke]

Dell gave you already very good advices!! What I also do is, while I'm at home watching some tv, I press a foam ball in my hand. When my hand is getting tired I switch hands. Looks like it helps me alot!!

[Silver_Fox]

I use one of those gyro balls, it really works your wrist and forearms. I've seen them at radio shack (for wrist fatigue for computer users). Mine is just a ball but I've seen ads in bike mags that show a bike grip with the ball attached.

[Yardpro393]

RELAX

[VET393]

Hang on with your legs , this helps me alot. Dont get a death grip on the bars. I still get arm pump,but not as bad as before I started gripping the bike with my legs. I still have to think about it.

[Woody_393]

concentrate on breathing.

[VET393]

Originally posted by Woody_CRF
concentrate on breathing.

I have to do that every day anyhow

[Woody_393]

LMAO... right.

[MotoMojo17]

i use those grip things i forget what theyre called but they are used for forearm workout and they have a big thick spring in the middle, i have never had arm pump since i started doing that

[Jason450]

I posted this once before but it work really well for me. It all starts with propper hydration being the most important thing. I release my death grip on the handle bars in the air to allow blood flow back into the forearm which helps alot. I try to break the track down into sections and give my forearms 2 to 3 opportunities to breathe if you will per section where I relax for a couple seconds while clear a double or tabletop. Any thats what works for me.

[Racer#857]

i think it's one of those things you cannot get rid of, but there are things that you can do to decrease the severity or how quick you get it. I hate it, but it's the worst the first heat, after that it's not too bad. the first race is the worst fo rme by far though.

[Doom Crew]

If you play guitar that helps a lot, I play thr electric guitar and it has cut down on arm pump tremendously .

[SirFallsALot243]

Yep, honda racerx, same here, only i play drums. Im constantly moving my arms all over, and i play some pretty heavy stuff. My arms get used to it, and when you have to play several 7 minute Metallica songs back to back, it really helps the arm pump. When im not performing, i play with marching sticks (big, huge, and heavy). I only get arm pump after a while, and havent had it SEVERELY yet, even in 5 hrs of riding (not racing).

[icantslowdown]

Strengthening your forearms both medially and laterally will alleviate forearm pump problems. Rolling the broom handle with the weight attached works both, provided you counter-rotate the handle on subsequent movements.

Some others:

Forearm curls: If you have access to weights, sit at the end of a bench, and grab a moderately heavy bar with your elbows mid-thigh and your hands hanging off the end of your knees with the bar in them. Let your wrists rotate so that your hands are hanging all the way down, then curl them up without moving your forearms or elbows off your legs.

Reverse forearm curls. Grab a light bar (half of what you used for the forearm curls), and sit as in the previous exercise, except with your palms facing down. Let your wrists hang as before and curl upward. The key to doing this exercise properly is not to allow your elbows to lift from your legs. You'll know when you're doing it right because it will hurt like a blowtorch.

Reverse curls: Grab a barbell about 2/3 the weight of what you would use to do arm curls with, except with your palms facing down. Proceed to curl as with a normal barbell curl. This hits the lower end of the bicep, but primarily your foream extensors.

Doing the springy hand grips are great, but once you work up to a certain level you can't find ones with enough resistance to do any good (if you can do 30+ reps, it's not doing much good anymore). A company makes a product called the Wedge, and it's a good theory, but again - not enough resistance to do much good. If you work out with free weights and regularly wear lifting straps for deadlifts, chins, pulldowns, etc - try performing these movements without straps. Your lifts will suffer initially due to your grip strength being the limiting factor, but it will stress your forearms and ultimately build them.

Again - just my .02. The ideas contained herein is for information purposes only and should be treated as such. Consult a physician before beginning any physical training regimen.

jimbothenutcase

[SirFallsALot243]

Try hanging from a bar. Like pullups, but just hang. Stretches the muscles, and reduces arm pump.

[liv2ride]

Ah, screw the workout. Just go buy some Flexx bars from FasstCo.

[HiG4s]

having your clutch and brake lever too low can make arm pump worse. I run my levers as high as I can and still use them when standing. It helps quite a bit.

[Supermoto]

Hey,

I always get arm pump while riding supercross,but I never get it while racing Supermoto,probably cos there are almost no jumps and u get a rest on straights i gues.but when riding supercross I always get it bad in the 1st ride and it gets better the more I ride.probably because your stiff and holding on tight the 1st ride,try loosening up on the bike for the 1st ride.Ben