{"id":593716,"date":"2026-07-19T16:01:21","date_gmt":"2026-07-19T16:01:21","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/593716\/"},"modified":"2026-07-19T16:01:21","modified_gmt":"2026-07-19T16:01:21","slug":"5-strength-exercises-uae-team-emirates-uses-for-climbing-power","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/593716\/","title":{"rendered":"5 Strength Exercises UAE Team Emirates Uses for Climbing Power"},"content":{"rendered":"

\"Estimated6 min read<\/p>\n

The suffering began well before the base of the Tourmalet<\/a> on Stage 6 of this year\u2019s Tour de France<\/a>. Team UAE put in a strong dig to get Tadej Pogacar<\/a> in the perfect position to put on a classic \u2018Tadej Show\u2019 up the last pitches of the stage.<\/p>\n

It wasn\u2019t just stage six where UAE Team Emirates<\/a> seemed to be running away with the race\u2014they have once again been dominating at the Tour de France this year. They seem to be able to put in power and dig deeper into the well than the other teams on the road. I was curious to find out what they are doing to become such a powerful force on this grand stage\u2014so I reached out to the UAE Team Emirates training team for some insight.<\/p>\n

Giacomo Notari is a trainer for UAE Team Emirates. In our recent conversation, he talked about the importance of mastering the basics to ride with the best, \u201cthe idea of keeping it simple works because there are basic movements or things that if you do well\u2014just work. Many times we search for something miraculous and we forget to do the basic simple things.\u201d Notari gave me some expertise into which exercises they focus on to get the most out of their gym training. Have a big ride this fall? Start this training now and you\u2019ll be ready for September.<\/p>\n

You can use barbells, dumbbells, or kettlebells for this circuit, but this step-by-step guide will reference kettlebells. Notari typically targets one strength training day for midseason with two to three sessions in the off-season. For those of you midseason athletes, shoot for one day per week. Rests between each set should be around two minutes.<\/p>\n

Squats<\/p>\n

Notari loves the squat because, \u201cit’s a fundamental movement that involves many muscles including the core.\u201d Squats can build even more explosive power if you focus on going slow on the down part of the repetition and explode on the up. For this exercise, target three sets with 10 to 12 reps for set one, 8 to 10 reps for set two, and 6 to 8 reps for set three.<\/p>\n

-Start feet shoulder-width apart while holding the kettlebell just below the chin.<\/p>\n

-Initiate the squat by pushing hips back and down like you are sitting into a chair, keeping the weight on your heels.<\/p>\n

-Brace through your core while slowly coming down the range of motion.<\/p>\n

-While maintaining control of your movement and the kettlebell, explode up. Drive the energy through your heels as you come up.<\/p>\n

\"squat\"Thomas Hengge<\/p>\n

Kettlebell Squat<\/p>\n

Deadlift<\/p>\n

Back when I used to spend too much time in a weight room, deadlifts were one of my favorite exercises. Notari noted that UAE Team Emirates chooses deadlifts because they are, \u201ctotal body exercises that are important for the posterior chain.\u201d These exercises aren\u2019t just great for bodybuilders\u2014they are an awesome way to build strength through the legs, hips, and core for cyclists. They even have an added benefit of developing grip strength for when you\u2019re hanging onto the handlebars\u2014especially as you work up in the weight. The rep and set count will mirror that of the squats: three sets with 10 to 12 reps for set one, 8 to 10 reps for set two, and 6 to 8 reps for set three.<\/p>\n

-Start by holding the kettlebell in front of you at about hip level, with feet just wider than shoulder-width apart.<\/p>\n

-Hinge at the hips, pushing your glutes back and keeping a slight bend in the knees.<\/p>\n

-As you go down in this range of motion, the kettlebell should track just in front of your legs.<\/p>\n

-Your range of motion will be dictated by your level of flexibility, but shoot to have the kettlebell get down to about shin level.<\/p>\n

-Don\u2019t let your back start to arch\u2014maintain a strong core and keep a straight and stable back.<\/p>\n

-As you start to bring the kettlebell up, squeeze the glutes and drive the hips forward.<\/p>\n

-Continue driving with the hips until the kettlebell is back to the starting position and you are standing upright.<\/p>\n

\"individualAdam Hoff<\/p>\n

Kettlebell Deadlift<\/p>\n

Split Squats<\/p>\n

Notari incorporates split squats for UAE Team Emirates because not only do they improve lower body and core strength, but they also improve balance. This exercise is done one leg at a time, so all reps are completed on one side before switching to the other. The movement pattern for this exercise is similar to a lunge, however, the rear foot is elevated. This exercise will continue with the same rep framework as the last two exercises: three sets with 10 to 12 reps on each leg for set one, 8 to 10 reps on each leg for set two, and 6 to 8 reps on each leg for set three. When doing set one complete 10 to 12 reps with one leg, switch to the other side, and complete 10 to 12 reps with that leg\u2014that is one set.<\/p>\n

-Start one foot in front of the other, with the rear foot elevated on something like a bench. Kettlebell is held at about chest level.<\/p>\n

-Slowly go straight down, making sure the front knee does not go past your toes on the front foot.<\/p>\n

-Maintain a tight and stable core to maintain postural control\u2014this exercise will test your ability to hold balance.<\/p>\n

-Hold for a moment at the bottom, then drive back up with the front leg back to the starting position.<\/p>\n

\"powerTrevor Raab<\/p>\n

Kettlebell Split Squat<\/p>\n

High Plank<\/p>\n

Building this stability through the core is crucial for cyclists because it allows you to maintain control on the bike while cranking out the watts. Notari notes that planks and side planks are his \u2018standard\u2019 core exercises that he includes in workouts. This exercise is time-based rather than reps\u2014so shoot for 45 seconds for two to three sets. This exercise starts in the same position you would be in to start doing push-ups, but you hold it at the top.<\/p>\n

-Get into the high plank position\u2014on the ground with hands about shoulder-width apart with feet anywhere from together to hip-width apart.<\/p>\n

-This is called a plank for a reason\u2014hold your body like a plank. Make sure your hips don\u2019t sag down and make sure they do not go up to the ceiling. Shoot for a relatively straight line from the back of your head to your heels.<\/p>\n

-Every breath you take, focus on engaging your core and glutes.<\/p>\n

\"PersonSide Planks<\/p>\n

This is an exercise that develops stability in your core, but rather than the focus being on the \u2018front\u2019 of your core, the focus is on your sides\u2014the external obliques. If these are part of the standard training for UAE Team Emirates, then they are worth an add to your fitness plan. Side planks are done one side at a time\u2014so go for 45 seconds for two sets on each side. When one set of 45 seconds is done, switch to the other side\u2014that is one set. During your first shot at these, you may not be able to hold yourself up the full amount of time, but that\u2019s okay. If you need to you can drop the hip to the ground, take a breath, and go back up when you can. Let the timer run the full 45 seconds and keep at it\u2014before you know it you\u2019ll be holding 45 seconds on each side.<\/p>\n

-Start by lying on the ground on one side. Your elbow should be stacked under your shoulder with feet either stacked on top of each other or one foot in front of the other<\/p>\n

-Lift your hips off the ground and hold.<\/p>\n

-Just like with the planks above, engage your core with every exhale.<\/p>\n

-Hold this position for the duration of the set.<\/p>\n

-Switch sides and repeat on the other side<\/p>\n

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