Assault Bike

The Assault Bike is a stationary bike with moving handlebars that you push and pull as you pedal. It trains your whole body at once - legs, arms, and core - and builds aerobic conditioning and work capacity.

Set the seat height so your leg has a slight bend at the bottom of each pedal stroke. Sit tall, grip the handles lightly, and place the balls of your feet on the pedals. Keep your shoulders relaxed and your chest up.

Start by pushing one pedal down while pulling that same-side handle toward you. As that side finishes, the other side takes over. Keep the motion smooth and continuous - arms and legs working together in a steady rhythm. Your torso should stay fairly still, with just enough movement to transfer power from your arms to your legs.

Breathe through your nose and mouth in a rhythm that matches your pace - faster when you go harder, slower when you recover. Keep your core gently braced to protect your lower back. To make it easier, slow the cadence and keep resistance low. To make it harder, speed up the arms and legs together or add short hard intervals.

Fault: Only the legs do the work while the arms flop along for the ride. Fix: Actively push and pull the handles with your arms on every stroke so your upper body shares the load.

Fault: The hips rock side to side or the lower back rounds. Fix: Sit tall, brace your midsection lightly, and keep the movement coming from your arms and legs rather than your torso.

Fault: Pushing the pedals down with pointed toes or loose feet. Fix: Keep the balls of your feet on the pedals and your ankles relaxed but stable so power transfers cleanly through each stroke.