UNLOCK THE BEST YOUTUBE SPIN CLASSES: www.youtube.com/kirstenallen/join

This is a video on how to set up your spin bike! Indoor cycling can be a great low impact exercise, but not if your bike is set up incorrectly. In today's video, I take you through the fastest spin bike setup in 5 quick steps. This is an essential process for any beginner on the spin bike as it will prevent knee and back pain.

Key Points:
- Seat should be high enough that you only have a slight bend in the knee when the pedal is in the downmost position. If you're are in-between heights, err on the side of caution and choose the height that gives you more knee bend in order to protect your hamstrings and knee joint.
- Knee alignment should be over the pedals/aligned with about the middle or ball of the foot when the pedal is in the downmost position. This will give you the most optimal power-generation ability while also protecting your knee joint. You may have to fine-tune this seat position until you find the best alignment for your bike and individual body anthropometrics!
- Handlebar height is more influenced by personal preference than saddle positioning - around saddle height or a few inches above is usually ideal.

Timestamps:
0:00 How to Setup a Spin Bike • The Best Setup for a Spin Bike
0:25 Finding the Correct Seat Height • How High Should You Be on a Spin Bike
1:39 Prevent Knee Pain by Adjusting the Saddle Distance Appropriately • Spin Bike Setup Knee Pain
1:56 Adjust Handle Bars to Prevent Back Pain • Where Should Handlebars Be on a Spin Bike
3:01 Subscribe for the Best Free Spin Classes YouTube

If you found this video helpful, please give it a THUMBS UP and subscribe! Comment below!

Bike Featured: Frequency Fitness S20
------
CONNECT ON INSTAGRAM: @dietitianillustrated https://www.instagram.com/dietitianillustrated/
------
BIG thank you to everyone who chooses to support this channel through my Lululemon affiliate link and Meal Plan purchases! You are all AMAZING!

* SHOP FOR NEW WORKOUT GEAR USING MY LULULEMON AFFILIATE LINK HERE: https://lululemon.prf.hn/l/7R0vG0G

As part of the Lululemon Collective, I do receive a commission on purchases made through my affiliate link which I re-invest into making the channel content even better! Thank you so much to everyone who has supported me through their purchases so far!

* PURCHASE YOUR OWN BODY COMPOSITION & WEIGHT LOSS MEAL PLAN ($20 CAD): https://dietitianillustrated.com/nutritionservices/meal-plans/
------
DOWNLOAD YOUR FREE 8-WEEK SPIN PROGRAM FOR BEGINNERS HERE:
https://dietitianillustrated.com/kirsten-allen-8-week-spin-program-2/
*All thumbnails in this document are clickable links!

This program is intended to guide you through my ever-growing library of spin classes so that you can gradually build your strength, speed, and endurance on the bike!

Starting with two indoor cycling workouts weekly, and progressing to three by the end of the eight weeks, this program will give you the stamina and confidence to tackle the more advanced and longer duration classes you never thought possible!
------
Other Helpful Videos:
SPIN BIKE BUYER'S GUIDE: https://youtu.be/gb-kMUtQu0I
PROPER SPIN BIKE SET UP: https://youtu.be/EQuzN-2wmyE
------
Are you a YouTube Creator looking for royalty-free music? Click here:
https://www.epidemicsound.com/referral/j2y3n0/
* This is a referral link *
------
DISCLAIMER:
Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Kirsten Allen and Dietitian Illustrated from any and all claims or causes of action, known or unknown, arising out of Kirsten Allen's and Dietitian Illustrated's negligence.

Happy Sweating!
Kirsten Allen

#SpinBikeSetUp