It’s as Easy as 1, 2, 3!

When you’re taking an indoor cycling class, you may hear the trainer call out hand positions, usually by number. Cat Kom, Spin instructor and Founder of Studio SWEAT onDemand, has a quick tip on the three main positions you’ll need to know.

In all hand positions, you want to be sure your elbows stay “soft” with a slight bend, not locked tight. Unless a drill calls for otherwise (like a wide pushup), your elbows should stay inside your shoulder line. You also want to keep a relaxed grip. One of our favorite ways to remember that is to wiggle your fingers occasionally to stay loose. 

Hand Positions for Indoor Cycling

Position 1: This is the handlebar position closest to you. Your hands will be at the center of the handlebar with your palms resting on the bar. Your fingertips should be soft. There’s often a tube or other spot just in front for gently resting your fingers. 

Position 2: In this position, your hands remain along the closest part of the handlebar to your body, but in a wider spot. Usually, you’ll be at the corners of the handlebars, about shoulder width. Your hands can rest palm-down with your fingers forward, but many trainers also like to rest their hands on the outside of the bar with their palms inward, and thumbs pointed up. Try both ways to see what’s most comfortable for you.

Position 3: Your hands are still on the outer corners of the bar, but this time reaching away furthest from your body. This is the tip of the handlebars, sometimes called the “horn.” This position is usually reserved for standing drills. To keep hands loose, some trainers simply rest the palm of their hand on the end of the handlebar with fingers wiggling downward.

For tons of body sculpting, fat-torching workouts, including a huge library of Spin classes using all of these hand positions properly, check out a Free Trial over on Studio SWEAT onDemand! Download the app, or if you happen to live in southern California, visit us in our San Diego studio.