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HAND POSITIONS
When placing the hands on the handlebars, it is important to find a position that is most comfortable for
the rider. Include a variety of grip positions in combination with the cycling postures to both add variety
and avoid wrist and hand discomfort.
HAND POSITION 1
Overhand or Front Grip
•
Hands rest on the handlebars in a comfortable and
neutral position with a slight bend at the elbows
•
Wrists should be straight and thumbs over the bar
Used for Seated Flats and Seated Climb
HAND POSITION 2
Hook or Middle Grip
•
The fleshy part of the hand located between the thumb
and first finger is placed near the hook of the handlebars
•
Elbows are slightly flexed, avoiding external rotation
•
Maintain a comfortable and secure grip
•
Ideal position for adding resistance and well-suited for
good control of the upper and lower body
•
Ideal for power transfer while minimizing upper
body movement
Used for Seated Flats, Seated Climbs,
Standing Climbs and Lifts
HAND POSITION 3
Extended Grip
•
The hands are extended along the furthest part of
the handlebars
•
Arms are parallel and elbows relaxed, slightly flexed
•
Hand grip is light and not over the end of the handlebars
Used for Standing Climbs and Lifts
HAND POSITION 4
Time Trial
•
The elbows and hands are held in a relaxed position
•
Elbows and forearms should ideally hover over
the handlebars
•
If a rider has poor form or feels that the position
is too constricting, opt for Position 3
Used for Seated Flats and Time Trialing
TECHNICAL
ASPECTS
