When the pedals are level, one foot is always behind and one in front (obviously). Many of these exercises are two-footed which does not seem to replicate riding position.
I find that descending for long periods on technical trails I get pain in one glute (the foot that is forward) – and cannot get the same strength if I swap legs. Do you do any drills using one leg at a time?
It would be an interesting variation if you tried something like this drill on one leg!
cheers from Australia
Julia

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bikejames Reply:
March 8th, 2010 at 1:06 pm

@ Julia – You are right in that the feet are not in the same position but the hip action is the same thing we are looking for on the bike. I use the swing to teach the general hip movement and then use specific excises like jumping split squats to get more specific. As for helping you with getting your switch leg stronger, split squat and Bulgarian split squats do a great job of working that out.

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Kettlebell training works full stop for mountain bike training, I also add in clubbell training as these work in a multi dimensional plain, and the increased fore arm, wrist and hand strength really help for long days in the saddle.

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bikejames Reply:
December 21st, 2010 at 7:04 am

I really like Indian Clubs/ Clubbells as well. They take some thought to get them going but once you do they’re great for the shoulders. 50 swings of the kettlebell and indian clubs and I’m feeling good.

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