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Page 22 SPINNER
®
OWNER’S GUIDE
HAND POSITIONS
The Spinning
®
program is a simple and effective way to get the fitness results you want. Following are the three hand positions used in the Spinning
®
program.
RIDING POSITIONS
Here’s an overview of the core movements that form the foundation of the Spinning
®
program.
SEATED FLAT (HAND POSITION 1 OR 2)
This basic movement builds strength and
stamina.
SEATED CLIMB (HAND POSITION 2) This
movement tones and strengthens the gluteals and
hamstrings.
STANDING FLAT/RUNNING (HAND
POSITION 2) This movement is performed out-
of-the-saddle using light to moderate resistance.
“Running” develops core strength and increases
endurance.
STANDING CLIMB (HAND POSITION 3)
This out-of-the-saddle climb incorporates high
resistance to strengthen and define the legs.
JUMPS (HAND POSITION 2) Jumps are
performed by moving off and on the saddle with
smooth, controlled movements. Jumps develop
overall strength, hone reaction time and improve
balance.
HAND POSITION 1 can be used for warm-up,
cool-down and light to moderate intensity seated
flats. Form loose fists and rest the outsides of
your hands on the handlebars. Keep your elbows
and shoulders relaxed.
HAND POSITION 2 is used at all times except
out-of-the-saddle climbs. This position provides
a stable foundation and opens the lungs to
facilitate breathing.
HAND POSITION 3 is only used for out-of-
the-saddle climbs. Lightly grasp the ends of the
handlebars, wrap your fingers around them and
place your thumbs over the ends.