Stagger Stance Push Press for Improved Total Body Power

As much as I love the kettlebell swing for its ability to improve hip power on the bike it does have a couple of drawbacks. First, it is a bilateral exercise, meaning that your feet are placed symmetrically on the ground. This is not how the feet are placed on your bike and this means that using a Stagger Stance is more specific to how we will actually apply power when pedaling.

A good Push Press will work the legs and core as much as the upper body, making it a great Total Body Power Exercise.

Second, it doesn’t address the standing pedaling movement pattern as well as a Push Press can. The Push Press looks like an upper body exercise but the truth is that it is really a leg exercise – you are creating the power with the leg dip and drive and simply adding to it with the arms. A good Push Press will work the legs and core as much as the upper body, making it a great Total Body Power Exercise.

So, if you combine these two things together you get a Stagger Stance Push Press. In this video I show you how to do this unique power training exercise as well as explain more about how it applies to the trail.

-James Wilson-

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  1. Bjarke says:

    Hi James.

    That’s great insight, but where do I integrate that exercise witht the program in the MTB KB Conditioning Manual v2?



    Reply • November 16 at 7:30 am
    • bikejames bikejames says:

      You don’t. You’ll find them in the Advanced KB Conditioning Workouts. I included some as a bonus if you got in on the pre-sale or you can use the free 30 membership to my Personal Coaching site to access all of them. This is a great exercise but you just want to follow the recipe of the program instead of trying to add or change ingredients.

      Reply • November 16 at 10:54 am
      • Bjarke says:

        Okay, thanks.

        Just making sure 🙂

        Reply • November 19 at 1:34 am
  2. tambi jalouqa says:

    Hi James,

    LOve the videos, i was wondering if this exercise will help with bunny hopping also. Do you have any recommended exercises for mtb trials. I want to jump higher than 1,5 feet but seems i hit a limit recently.

    Reply • November 18 at 11:26 pm
  3. Janno says:

    Hi James,
    Does this exercise work for legs the same way as one-legged jumps on stairs or there is something different? Our local training groups use the stairs training as part of offseason preparation…


    Reply • November 19 at 8:27 am
    • bikejames bikejames says:

      It is a bit different in that with one legged jumps you are projecting your center of gravity forward and with this exercise you are projecting your energy into the ground and the kettlebell. The foot and hip action on this exercise are more specific to how you pedal a bike and the jumping is more specific to running and jumping. Both are good but plyos/ jumps tend to get overused and exercises like this underused.

      Reply • November 21 at 11:47 am
  4. Neil says:

    Hi James,
    another great specific tip, thanks for taking the time.
    May I please ask – How do you feel about adding a wrist stability and strength element by holding the kettlebell “handle down” (inverted) up at shoulder height then through for the press??
    I’ve been working on overhead presses that style and I do think it aids wrist strength as long as it’s not too heavy a 16kg does it for me.
    thanks again
    I enjoyed the recent webinar too

    Reply • April 28 at 11:28 am
    • bikejames bikejames says:

      I really like that style of pressing, although it can be a bit tough. That is one of the reasons I like the Steel Mace for pressing because you get the same effect but you have a lot more control of progressing the difficulty. And glad you liked the webinar, I enjoyed doing it.

      Reply • April 28 at 12:59 pm
  5. zooey says:

    Kind of like a bulgarian split squat, but with a shoulder press that may or may not help while riding. Perhaps injury prevention in superman crash?

    Reply • June 7 at 9:53 am

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James Wilson
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James Wilson