Split Stance Exercises Video – New Pinkbike Article

Here is a link to my latest article on Pinkbike.com covering why you need to use split stance exercises in your routine and a video demonstrating some good ones to start with.

Split Stance Exercises for Faster Cornering

-James Wilson-

Social Comments:

WordPress Comments:

  1. Tyler says:

    Hey James

    Love the blog and all the great posts, podcasts, and videos. It has helped my riding tremendously, but has been just as helpful for everyday movements and understanding how my body should move (lifting, running, walking, etc.). A question about using the split stance in exercises…..

    Should the weight distribution on the front foot in a split stance be more on the heel, or more towards the front (balls of feet)? I know for split squats and bulgarian split squat the weight should typically drive through the heel of the front foot, but for incorporating the split stance into rows, shoulder press etc. it feels more natural to me to be more on the balls of my feet for both the front and back feet. In saying that, I have also wondered if it may be a good variation to do split squats and bulgarian split squats with the weight more towards the balls of the feet on both the front and back feet…..it seems this would mimic the position on a bike where we’re driving the force through the balls of our feet onto the pedal during pedaling as well as in the attack position.

    Thoughts? Thanks again for the great website.

    Reply • October 12 at 7:14 pm
    • bikejames says:

      You should still try to keep the weight back and drive through the heel to stabilize yourself. When the weight shifts to the forefoot it usually means hat you are trying use the quads to secure the movement instead of the hips. I do agree that getting more on the forefoot would mimic your foot position on the bike but I would advise against it until you have really drilled using the hips into your body. Once you can use the hips properly then you can shift the weight forward and still use them but until then you will just be shifting to a quad dominant movement.

      Good questions, hope this helps…

      Reply • October 13 at 11:25 am
  2. Simon says:

    Hey James: what do you mean by split stance jump rope – you mean scissoring back and forth, or setting up in a split stance and bouncing up and down like that?

    Reply • October 13 at 11:23 am
    • bikejames says:

      Slight split stance and jump in that foot position. Split your feet about 8 – 12 inches apart or you won’t be able to do it – its not a split squat stance.

      Reply • October 13 at 11:28 am
  3. andu says:

    Hi James

    a question about split stance exercises: side press and bent row
    do I hold the kettlebell in the arm of the front foot or in the side of the rear foot?
    for the side press it feels natural to hold the kettlebell in the same arm of the front foot because of the hip movement

    Thank you

    Reply • November 27 at 9:37 am
    • bikejames bikejames says:

      Both can work but holding it opposite the front leg will give your core more of a challenge.

      Reply • November 27 at 10:11 am

Add a Comment

Your email is never shared. Required fields are marked *


Follow MTB Strength Training Systems:
James Wilson
Author and Professional
Mountain Bike Coach
James Wilson