Rotational Deadlifts for Better Cornering

The key to cornering is the ability to match the lean of the bike and the lean of your body to the trail. At the heart of this is your ability to lateral hinge laterally at the hips – without this essential movement skill you will always struggle to corner consistently.

One of the best exercises I have found to train this lateral hip hinge movement is the Rotational Lunge with a sandbag. This exercise does a great job of building hip strength and power in a very unique way.

In this video I show you this exercise plus a few ways to advance the exercise as you get better at it. In the video I use the Ultimate Sandbag and highly recommend that you invest in one if you want to add sandbag training to your routine.

-James Wilson-

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  1. Joshua says:

    Hey James,

    I was watching this video and couldn’t help but notice that you are putting your weight on the right foot as you twist to the right. On the bike, you would be shifting your weight in the opposite direction. This seems to build up a conflicting movement pattern. On the other hand, when you straigthen you are driving off the right foot and rotating at the hips like you would in a corner on the bike. I know that we shouldn’t try to match what we are doing on the bike exactly, because that isn’t the point. Still, I just wanted to know your thoughts on this.


    Reply • April 6 at 8:13 am
    • bikejames bikejames says:

      You are right about shifting the weight to the “inside” foot on this exercise and how that doesn’t equate to the exact dynamics of what you do on the bike. However, with this exercise it is more about the general movement pattern of being able to hinge and rotate at the hips that we are working. The specifics of what you do on the bike are more like you find with the kettlebell windmill but I like this lift to teach the general concept.

      Reply • April 6 at 9:35 am
  2. Torren says:

    Hey james, the video isn’t workings. Also which program would you recommend for XC racing

    Reply • May 3 at 3:14 am
    • bikejames bikejames says:

      Not sure on the video, what browser are you using? You can also click on the YouTube link and watch it there.

      All of my programs are good for XC racing, they aren’t race specific but more about what kind of equipment and time you have available. Shoot me an email to james@bikejames.com and let me know what you have available and I can point you in the right direction.

      Reply • May 3 at 9:38 am

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James Wilson
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Mountain Bike Coach
James Wilson