What is a B-stance?
It kind of looks like a split stance. It looks like a kickstand. No, it looks like a dog about to take a piss.
Whatever you want to call it, the B-stance is badass.
The B-stance is a way overload a movement a single leg movement or a great way to learn one.
Walking, jogging, sprinting, bounding, cutting and even falling. It should make sense that some of our training should take place on one leg.
Benefits of the ‘B-Stance’
- Improved balance, stability and proprioception compared to bi-lateral exercises (both feet)
- More balance and support than unsupported single leg exercises
- Reduces compressive and shearing forces on the spine
- Can reduce knee, hip, shoulder and lower pain associated with squats and deadlifts
- Allows us to train around injuries and reduces asymmetries
- Relates to sporting movements, which can lead to increased performance
The B Stance is a supported single leg exercise like Bulgarian split squats, braced squat/RDL’s, and lunges. That just means they bias one of our legs over the other but we stay supported (on the ground, on a bench, wall, rack, etc.) on the opposite side to provide more stability.
Then you have single leg exercise that requires more balance like pistol squats and skater squats.
Supported single leg exercises are great for beginners and advanced lifters whose main focus in increasing muscle size and need to overload the muscle without worrying too much about balance (ie. bodybuilders.)
How to do it
- Stand on your right foot and move your left foot away to a side
- Place the left foot in line with your right heel, just put the ball of your foot down
- Turn your foot slightly out to the side and shift most of your weight over your foot that is totally on the ground (you should have 90% of your weight on the right leg and 10% on the left)
- Push your right hip back towards the wall behind you while keeping your back straight (this is an RDL)
- Stop when you can no longer sit your hips back and feel a stretch in your hamstrings
- Reverse the movement by pulling the floor back towards you and squeezing your hamstrings and butt.
Congrats, you just won at the B-stance RDL. I hope you enjoyed it.
I also hope your hamstrings and butt isn’t crazy sore tomorrow. Just remember to always keep a straight or slightly arched back when doing this (don’t round over).
Check out this video for 9 B-Stance Variations
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