Introducing Single Leg Stance

Single leg stance is the epitome of health and performance. It’s the top of the mountain but it’s a big mountain to climb.

Humor me for a second and stand up. Give yourself some room and I want you to get into a wide stance and put 99% of your weight on your foot. I want so much weight on that right foot that if I came over and chopped off your left foot, you wouldn’t fall. You might scream or press charges on me but you would do so while standing firmly on your right foot.

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Now I want you to see if you can line up your nose, knee and toes in a straight line. This is where I’m going to start to lose a lot of you. Just for a reference, I want you to look like this skater here…

Speed Skater with great single leg stance during competition

Now we are really going to see people fall off.

If you cannot feel your right hamstring, sit down.

If you cannot feel your right adductor, sit down.

If you cannot feel your right obliques, sit down.

How far did you make it? Are you still standing?

99% of you should be sitting right now and 1% are lying.

Single leg stance is really hard. There are a lot of moving parts.

The brain has to ALLOW you to move. As your brain is constantly evaluating the world around you, when they notice a threat, it makes you stiff and limits your ability to move. The big problem is when the brain makes the wrong decision (which it does all the time) or you become chronically in that stiff state (which is at global epidemic levels these days). We have to find ways to change the neuro-associations embedded into our system and that starts with understanding the system.

The body is also biased towards the right side. Stand up and try the same exercise on the left leg. Do you feel different? Was it harder? For most people, it will be. The anatomy of the body is not the same on both sides. If we are biased to our right side, should you be doing the same amount of training on both sides or should you be doing more on the left. Something to think about.

What about the way you breathe? What expands when you inhale. It should be the front rib cage on the left and backside of the rib cage on the right when you are standing on your right leg and vice versa on the left. Do you feel that? Are you breathing into your belly? I hope not! How do we fix all this? We have to press the right buttons. We have to train the right muscles. Try hanging off of a door frame and inhaling. Do you feel your posterior rib cage now? I hope so. If not, you need more help!

The genMAX model completely revolves around single leg stance and unlocking all of the gates that prevent you from getting there. genMAX starts with neurology and understanding sensory input. How does our body collect this information and how does the body react? Being able to manipulate this reaction is the first thing everyone should do when training, but you’ll never get there if you don’t understand the system.

Next we move into the breathing component, soft tissue component and finally show you the step-by-step process of how to build single leg stance in the weight room and create performance on top of it.

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