There is nothing in the rule books that say that training in the gym for BMX has to be done with a Barbell. To the body, movement is movement. The tool you’re using for training isn’t as important as the principles behind it. This is fantastic because it allows us to get a little creative and spice our training.


With so many cool new tools out there for exercise, you really have no excuse for being bored. Kettlebells, Sandbells, Ropes, Bands, Sandbags, Dumbbells, and the Steel Mace are all fantastic tools that not every gym has… yet. These tools are all quite inexpensive and offer a ton of different uses.




This is probably where the BMX purest will think to themselves – “just do some squats, go to the track and shut up”.


They’re not wrong, but in my opinion, it’s not a great long-term strategy for health and longevity. If all you do is train those movements then you’re missing a lot of other important human movements. The body is meant to squat, hinge, rotate, jump, bend, extend, shuffle, skip, hop, handstand, etc. Just Squatting and pedaling a bike will not give you the variety you need to maintain a full menu of movements. If all you ate was cheeseburgers, you would eventually become deficient in certain vitamins and minerals. Movement is the same way.


Overuse injuries are a super common thing, particularly in sports with repetitive motion. You see this all the time in runners and roadies (cyclists). In this study, they found that over half of the runners in the group studied had Achilles tendinopathy, and nearly half had knee pain!


If you thought those numbers were high, you should see some of the studies on cyclists! This one found that 85% of recreational cyclists had some overuse injury. Neck, knees, groin, hands and back were the majority of the injuries, with women making up a big chunk of those injured.


That is why, in the off-season of BMX (if you can call it an off-season), you should incorporate some of these things that we normally don’t do while on the bike.  Hell, I would include them throughout the year as well, but in the off-season, you should absolutely incorporate them.


One way that we can practice some different movements is by using the Steel Mace. In old times they were used as weapons. Then, someone realized that if you practiced with the mace you would actually get stronger and more prepared for battle. Now, in our modern times, the only battle we have is a little shoving match while trying to get the next gate in practice at a national.


I put together a quick video of a few different movements that you can do with the Mace. We recently started using these in my gym and most of my clients love them. They are a great way to improve things like grip strength, shoulder mobility, core stability and aerobic capacity while having fun.


If you are interested in purchasing a Mace, I would suggest starting out with a 10 and a 15-pound mace. It doesn’t sound like much but they definitely feel heavier than you would think. You can check them out by clicking on the banner below.

Onnit Steel Mace


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