Improve Your Cornering With the Stick Windmill
I wrote a blog post a few weeks ago about what I learned at a Dan John seminar I had had the chance to attend. One of the things I mentioned was an exercise called the Stick Windmill that I promised would really help your hip action when cornering.
You see, I’m a strong believer that the reason that most riders struggle with cornering isn’t because they don’t know “what” to do. I think it is because they don’t have the lateral hip movement needed to get their body into the right position in the first place. Thanks to the internet everyone has access access to great videos and coaching but it can’t really help you if your hips are literally stuck in place.
In the past I’ve struggled to find a good place to start riders out with this concept but the Stick Windmill fits the bill perfectly. Unlike the regular Kettlebell Windmill or the the TGU Windmill it is more of a stretch than an exercise and a way to establish the needed movement first before getting into the more advanced exercises to build strength.
In this video I explain how to perform the Stick Windmill as well as how to use it as part of your routine. If you really struggle with this movement then do it every day for a week or two and you’ll start to see some big changes both on and off the bike.
There you have it, another way to work improve how you ride on the bike by improving how you move off of it. Try using the Stick Windmill along with some of the other cornering tips and videos I’ve posted and you’ll be ripping corners faster than ever.
If you have any questions about how this can help you or about cornering in general just leave a comment below this post. And if you liked this tip please help me spread the word by clicking one of the Like or Share buttons below.
Until next time…
Ride Strong,
James Wilson
MTB Strength Training Systems is the world leader in integrated performance training programs for the unique demands of mountain biking. As the strength and conditioning coach for World Cup Teams and 3 National Championships, his programs have been proven at the highest levels. James has helped thousands of riders just like you improve their speed, endurance and skills on the trail. Visit www.bikejames.com to sign up for the free Trail Rider Fundamentals Video Mini-Course.
![The MTB Strength Training Systems Logo]()
You see, I’m a strong believer that the reason that most riders struggle with cornering isn’t because they don’t know “what” to do. I think it is because they don’t have the lateral hip movement needed to get their body into the right position in the first place. Thanks to the internet everyone has access access to great videos and coaching but it can’t really help you if your hips are literally stuck in place.
In the past I’ve struggled to find a good place to start riders out with this concept but the Stick Windmill fits the bill perfectly. Unlike the regular Kettlebell Windmill or the the TGU Windmill it is more of a stretch than an exercise and a way to establish the needed movement first before getting into the more advanced exercises to build strength.
In this video I explain how to perform the Stick Windmill as well as how to use it as part of your routine. If you really struggle with this movement then do it every day for a week or two and you’ll start to see some big changes both on and off the bike.
There you have it, another way to work improve how you ride on the bike by improving how you move off of it. Try using the Stick Windmill along with some of the other cornering tips and videos I’ve posted and you’ll be ripping corners faster than ever.
If you have any questions about how this can help you or about cornering in general just leave a comment below this post. And if you liked this tip please help me spread the word by clicking one of the Like or Share buttons below.
Until next time…
Ride Strong,
James Wilson
MTB Strength Training Systems is the world leader in integrated performance training programs for the unique demands of mountain biking. As the strength and conditioning coach for World Cup Teams and 3 National Championships, his programs have been proven at the highest levels. James has helped thousands of riders just like you improve their speed, endurance and skills on the trail. Visit www.bikejames.com to sign up for the free Trail Rider Fundamentals Video Mini-Course.
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If you have body-mobility disfunctions though you must do such exercises to be able to corner effectively. However vast majority of Pinkbikers do not have such issues (yet?) as they are under 30
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When you're in the right position, yes, you go faster. Pretty obvious.
Yes, you could get better at cornering by going out to practice cornering. My guess is that if your focus is that narrow, your progress will be slower and will eventually hit a peak at some point.
But if you open your mind up a little and add another dimension to your training, you might see faster improvement and push yourself to a higher level than you would have otherwise. That's what champions do. They look for every little thing they can do to gain an advantage here and little edge there, and it begins to add up.
As far as James' methods are concerned, there are patterns and trends in strength and conditioning that are consistent regardless of sport (flexibility and mobility, core strength and power, etc.). If he were advising something radically different, it would raise a red flag to me, but the guy is on the money. Will every single person benefit from every single exercise? No, but his overall approach -- the big picture -- is consistent with every other credible strength and conditioning program out there.
thanks for sharing some tips with us.
i have a diferent question do you think the use of creatin would improve riding becaus you get faster more muscles. or do you think it is bad becaus you get more weight ?
I think it is hard to find realy good write ups about food and dh riding
I was in the same boat when I hoped back on the bike, 2 or 3 laps and my arms were toast.
For mtn or moto focus on your breathing and posture as stated above.
Many people never fully exhale their lungs taking up capacity for fresh oxygen to reach blood vessels and such.
I'm no expert, but I know that loosening my grip a little and breathing properly are always 2 things that help me.
www.youtube.com/watch?v=dPbbWTIl5NA
www.youtube.com/watch?v=7Si2jFQv-hc
For arm pump - I cut a brush shaft about the length of a handlebar, fastened a bit of rope in the middle, dangle an old paint can/weight off the rope so it almost hits the ground with arms stretched out in front of you. Then roll your wrists (can be alternated over and under) to get the weight up to the shaft, let it unravel and back up again. Do as many of these without letting the weight on the ground. Works wonders for arm pump for me.
Check the angle of your brake levers in relation to the angle of your forearms when in your riding position. Most people who get arm pump on the mtb have their levers too low