Pump. Dip. Hover. WTF Do These Spin Moves Mean?


Stepping into a spin class can be like stepping into a new world. (We believe it’s a magical world with the most badass unicorns walking around.) Between figuring out how the heck you clip your shoes on the bike pedals and making sure you are on beat, it feel overwhelming. (But, amazing afterward!) And we often speak another language when we guide you through the choreography. When introducing choreography into your spin classes, the first step is to A) ensure your legs are on the beat and B) figure out what leg is your “lead leg”. Essentially, when we add in choreo, every time your lead leg drops, we add in some sort of movement to ensure the class is all working on the same beat! So here is a little glossary of common spin terms to help you through your next class.
Pump: Elbows bent out to the sides, chest low, hands high on the handle bar. Everytime your lead leg drops, you add a pump!
Dip: Elbows bent at your sides, hands high on the handle bar. Every time your lead leg drops, you add a dip!

Hover: Move that booty way back over that saddle. Hands can either be on the high bar or low bar. The objective of a hover is to burn out the legs, so typically we try to “kill the bounce” so that our shoulders are hardly moving and our legs are doing 99.999% of the work!
Tap Back: Move your booty back over the saddle for just a moment. When your lead leg drops, move that booty back.
4 Corners: This is also known as Back-2-Front-2. Move your hips to a back corner of the bike, move parallel, and move to the front and repeat. This move takes other variations including 4-Back and 8-Back.
Race: Legs move quickly, usually to the half-beat. Booty stays in the saddle. If you are bouncing, turn your resistance up a little bit. This is the fastest speed you’ll experience.
Standing Race: Speed is as quick as a race, but you are out of the saddle. The instructor might guide you through some hand choreography.
Jog: Slightly slower than a race, but still a quick pace. Legs move on the beat. You stay out of the saddle the entire track. There is usually very little choreography.
Quick Climb: Slightly slower than a jog, working on the beat. You may be in or out of the saddle through the track. There is some upper body choreography.
Heavy Climb: This is one of the heaviest resistances you experience in the class. You work on a slow full beat, and we always try to push to the point of failure!
Mountain Climber: Resistance is very heavy (like, quads on fire, booty burning heavy!). It should feel really sticky, like biking through mud. When the beat drops, rise up out of the saddle, speed up your legs and work on the half beat. Don’t touch that resistance! It’s supposed to friggin’ hard.
Stax Banger: Party Time! Every class ends with a banger. This is a standing race, but with WAY MORE energy. You work in teams throughout the track and each team cheers each other on throughout to push the group until the very last beat drops!

Your instructor will guide you through all these moves as you move through the class. If you have any questions, just let your instructor know.

Ready to experience the best 50 minutes of your life? Book your bike today!

*Images: Module Creative Agency


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