Mastering the Rear Wheel Lift: Essential Skills for Mountain Bikers

Mastering the rear-wheel lift is an essential skill for every mountain biker. It’s a key technique that not only helps you navigate technical terrain and clear obstacles but also lays the groundwork for more advanced moves like bunny hops. In this blog post, we’ll break down the rear wheel lift into easy-to-follow steps, so you can start incorporating it into your riding and elevate your skills.

Whether you’re just starting out or aiming to refine your technique, these step-by-step instructions will help you master lifting the rear wheel. If you’re curious about lifting the front wheel, be sure to check out our “Guide to Front-Wheel Lifts for Mountain Bikers.”

How to Lift the Rear Wheel of Your Mountain Bike

It’s more effective to practice each step repeatedly until it feels natural, then gradually combine them into one smooth, fluid motion.

Roll Slowly and Position Your Feet: Start by rolling at a slow pace, ensuring that the balls of your feet are positioned just in front of or directly above the axle of your pedals. This positioning provides better control and leverage for lifting the rear wheel.
Preload Your Body: Bend your knees and hips to lower your body, compressing the suspension if you’re on a full-suspension bike. You can also lower your hips closer to the rear tire while keeping your arms straight. This preloading motion stores energy that will help with the lift.
Shift Your Weight Forward: Gradually shift your weight forward over the handlebars to unweight the rear wheel. Rise slightly above your normal ready position, bringing your hips above the handlebars. Practice this movement slowly and repeatedly until it feels natural, as it’s key to a smooth lift.
Point Your Feet Downward: Angle your toes downward and apply rearward pressure with the balls of your feet. This step creates the friction needed between your feet and the pedals to execute the lift.
Scoop with Your Feet: As you shift your hips forward, scoop the rear wheel by pulling your heels toward your butt. Focus on “scraping” your feet back against the pedals, pulling down and into the pedals, then lifting them upward. This scooping action, combined with your weight shift, will lift the rear wheel smoothly off the ground.

Things to Note in Lifting that Rear Wheel

Shifting Your Weight

The first and most crucial step in lifting your rear wheel is to shift your weight forward over the handlebars. This movement effectively unweights the rear wheel, making it easier to lift. Think of it like trying to lift a heavy object (you; pun intended)—if you slide it closer to the edge, it becomes much lighter to lift. By shifting your body weight forward, you reduce the pressure on the rear wheel, allowing it to lift off the ground with minimal effort.

As you approach an obstacle or prepare to lift, lean your torso forward, bringing your chest closer to the handlebars. Keep your arms slightly bent to allow for smooth, controlled movement. This weight shift helps balance the bike while unweighting the rear wheel, setting you up for an effective lift.

Avoid leaning too far forward, as this can destabilize the bike and make it difficult to maintain control. Aim for a balanced shift that keeps your center of gravity low and stable.

Preloading

Before you shift your weight forward, it’s essential to preload your body by bending your knees and hips. Preloading is similar to the motion you would use before jumping—you crouch down to gather energy and then spring up. On a full-suspension bike, this preload action also compresses the suspension, storing energy that will help propel the rear wheel upward.

As you approach the obstacle, bend your knees and hips, lowering your center of gravity. This crouching motion preloads your muscles and the bike’s suspension, preparing both to release energy for the lift. If you’re on a full-suspension bike, focus on compressing the suspension by pushing down on the pedals as you crouch.

Don’t skip the preload step. Failing to preload can result in a weak or ineffective lift, making it harder to get the rear wheel off the ground. Make sure to fully engage your legs and suspension to maximize the lift.

Scooping with Your Feet

As you shift your weight forward, it’s time to engage your feet in the lifting process. Point your toes downward and apply rearward pressure with the balls of your feet. This action creates friction between your feet and the pedals, allowing you to “scoop” the rear wheel upward as you move your hips forward.

As your weight shifts forward, press down with the balls of your feet, curling your toes slightly as if you’re scooping the pedals toward you. This motion should be synchronized with your weight shift, allowing you to lift the rear wheel in a smooth, controlled arc. Your hips should move slightly forward as you lift, helping to maintain balance and control.

Be careful not to rely solely on pulling up with your arms. The lift should come from your feet and legs, with your arms providing balance rather than doing the heavy lifting. This ensures a more controlled and efficient lift.

Additional Tips for Mastering the Rear Wheel Lift

Practice on Flat Ground First: Before attempting to lift the rear wheel over obstacles, practice the technique on flat ground. This allows you to focus on the movement without worrying about balance or terrain. Start slow, and gradually build up speed as you become more comfortable with the motion.
Use Visual Markers: When you’re ready to practice over obstacles, use visual markers like small sticks to simulate obstacles. This helps you time your weight shift and lift more effectively.
Work on Your Timing: The key to a successful rear wheel lift is timing. Practice coordinating your weight shift, preload, and scooping motion so that they happen in a smooth, fluid sequence. The better your timing, the more controlled and effective your lift will be.
Stay Relaxed: Tension in your body can lead to jerky, uncontrolled movements. Stay relaxed and focus on smooth, deliberate motions. This will not only improve your rear wheel lift but also enhance your overall bike-handling skills.
Get Feedback: If possible, practice with more experienced riders or record yourself to get feedback on your technique. Sometimes, a small adjustment in your posture or timing can make a big difference.

How to Practice Rear Wheel Lifts Safely

Practicing rear-wheel lifts is essential for developing your skills as a mountain biker, but safety should always be a top priority. Here are some key tips to help you practice safely and effectively:

Start on Flat, Open Ground: Begin your practice on a flat, open surface free of obstacles. This controlled environment allows you to focus solely on mastering the technique without the added challenge of uneven terrain or obstacles. A grassy field or a smooth dirt path can be ideal, as they provide a softer landing if you make a mistake.
Use Protective Gear: Always wear appropriate protective gear when practicing. At a minimum, this includes a helmet, gloves, and knee pads. As you progress to more advanced practice sessions involving obstacles, consider additional protection like elbow pads and padded shorts. Protective gear not only reduces the risk of injury but also gives you the confidence to push your limits safely.
Check Your Bike Setup: Before practicing, ensure your bike is in good condition. Check that your tires are properly inflated, your brakes are working effectively, and your suspension (if applicable) is dialed in. A well-maintained bike will respond better to your inputs and reduce the likelihood of mechanical issues during practice.
Start Small: Begin by practicing with small, manageable lifts. Focus on getting the technique right before trying to lift the rear wheel over actual obstacles. As I have said in the beginning, practice each step repeatedly until it feels natural, then gradually combine them into one smooth, fluid motion. Starting small helps you build muscle memory and confidence without overwhelming yourself. As you gain proficiency, gradually increase the difficulty by attempting to lift over small sticks, rocks, or curb edges.
Progress Gradually: As you become more comfortable with the basic lift, gradually introduce more challenging elements into your practice. This could involve practicing on a slight incline, incorporating small obstacles, or increasing your speed. Progressing gradually ensures that you stay within your skill level, reducing the risk of accidents.
Practice Controlled Movements: At first, my movements were stiff and unnatural. However, with consistent practice, I was able to smooth out my actions and eliminate awkwardness. Focus on smooth, controlled movements rather than abrupt, jerky actions. Control is key to safely lifting the rear wheel. Practicing slowly and deliberately allows you to fine-tune your technique and prevents overexertion or loss of balance.
Know Your Limits: It’s important to recognize and respect your limits. If you’re feeling fatigued, unfocused, or frustrated, take a break. Pushing yourself too hard can lead to mistakes and injuries. Gradually build up your endurance and skill level over time, and don’t rush the learning process.

I struggled with the rear wheel lift for a long time until I learned to shift my weight properly and scoop with my feet. At first, my attempts were jerky and inconsistent, but once I dialed in the technique, it opened up a whole new world of riding possibilities—from hopping over obstacles to smoothly navigating technical trails.

Mastering the rear wheel lift is a crucial skill for any mountain biker looking to improve bike control and versatility. By following the steps outlined in this post and practicing regularly, you’ll be lifting your rear wheel with confidence in no time. Remember to start small, focus on proper technique, and most importantly, enjoy the learning process!

Have you mastered the rear-wheel lift? Share your tips and experiences in the comments below to inspire others on their mountain biking journey. Want to learn more? Check out our other tutorials and guides for even more mountain biking tips and inspiration.