Different Spinning Positions

Spinning classes allow people of all ages, sizes and physical fitness levels to participate in a class workout without feeling self-conscious or awkward because there are no odd moves to learn. You can adjust your bike's resistance level to fit your needs, while keeping up with the class. Spinning classes use various positions to strengthen your core and legs while building stamina.

  1. Hands

    • There are three hand positions in spinning class, which prevent the spinner from using her arm muscles to hold her up.Place your hands on the center of the handles side-by-side or one on top of the other for position one, which is used during warm up or cool down. For position two, place your hands just inside the upward curve of the handlebars, which should feel natural. Position three is only used for standing or climbing, as it can strain your back if you use it while seated. Place your hands on top of the handles.

    Seating

    • There are two seated positions used for flat rides or climbing. Use hand position one or two while seated at 80 rpm to 100 rpm to help build strength, stamina and a strong base. This is the most basic position and movement in spinning. For a seated climb, you'll use hand position two at 60 rpm to 80 rpm. Climbing while seated will work your lower body for strength, toning and definition.

    Standing

    • There are a few standing positions, where you are standing on the pedals as you cycle. Use hand position two for standing during a flat ride at 80 rpm to 110 rpm. You're basically standing on the pedals and running with light to moderate resistance, which works your core muscles and improves stamina. The standing climb makes use of hand position three at 60 rpm to 80 rpm and helps leg definition. You can also perform jumps in a standing position using hand position two at 80 rpm to 110 rpm. Jumps refer to moving in and out of the saddle -- or seat -- in a fluid motion that develops strength, timing and balance. Sprinting is a fast-paced effort that transitions from the flat-seated position with hand position two into a standing position with your hands in position three. This should work your muscles so hard that your legs are exhausted by the end of your sprint.

    Equipment

    • Spinning can work as a low-impact, high-cardiovascular workout or training for cycling. Spinning bikes can accommodate all shapes and sizes as they can be adjusted to fit your needs. You can adjust the toe cages and straps to align the ball of your foot directly over the pedal or make sure your cleats are fitted properly if you're using clipless pedals. Adjust the seat height and move it forward or back to ensure your legs and feet are positioned properly. The handlebars can also be adjusted to avoid or limit excess strain on your back and neck.