7 Body Position Mistakes You’re Making (and How to Fix Them to Ride Faster)

Does it feel like your heart is going to explode after just three laps? Are your forearms so pumped and rock-hard that they feel like they’re being pried from the grips by an invisible force? You’re not alone. Most riders think they need more cardio or a more expensive suspension setup to go faster, but the truth is usually much simpler: your body position is fighting the bike.

In motocross, your body is the most active component of the machine. If you aren't positioned correctly, you aren’t just riding; you’re wrestling a hundred-kilogram beast that wants to throw you into the dirt. At JL Performance & Coaching, we see these technical flaws every single day. The good news? They are fixable.

Let’s dive into the guts of the seven most common body position mistakes and exactly how to fix them so you can unleash your full potential on the track.

1. The "Lazy Seat" (Sitting Too Much)

This is the number one mistake we see, especially with intermediate and veteran riders. You get tired, the track gets rough, and you decide to take a load off. The second your butt hits that seat in a section where you should be standing, you lose 70% of your control.

When you sit, every bump and square edge on the track is sent directly through the frame and into your spine. Your legs are the best set of shock absorbers you will ever own: use them! Standing allows the bike to move freely beneath you while your torso remains stable.

The Fix: Force yourself to stand longer than feels comfortable. Practice the "standing only" drill during our Friday Practice sessions. If you can ride an entire moto without sitting once: even in the corners: you’ll realize how much more control you actually have.

2. Dropped Elbows

Take a look at any pro rider and you’ll see those "chicken wings" high in the air. Many riders let their elbows drop toward their ribs, especially when they get fatigued. This is a recipe for disaster. When your elbows are down, you lose the leverage needed to manhandle the bike through ruts or across kickers. You’re essentially steering with your wrists, which leads to instant arm pump.

The Fix: Think "Elbows Up and Out." This creates a strong frame with your upper body, allowing you to use your back and chest muscles to control the bike rather than just your small forearm muscles. When you feel your elbows dropping, it’s a sign to reset your posture and breathe.

3. The "Backseat Rider" (Poor Weight Distribution)

Are you hanging off the back of the bike like you’re trying to avoid a puddle? While leaning back is necessary for heavy braking or deep sand, many riders stay there far too long. If your weight is consistently over the rear fender, the front tire loses traction. This is why you’re washing out in corners or struggling to get the bike to "turn in."

The Fix: Find your neutral "Attack Position." Your chin should be roughly over the crossbar (or where the crossbar would be), and your hips should be centered over the footpegs. This balanced stance ensures that both tires are biting into the dirt equally. Embrace the thrill of being forward on the bike: it’s where the speed is found!

4. The Death Grip (Not Using Your Knees)

If your hands feel like they are being welded to the bars, you’ve got a "death grip." This usually happens because your lower body is passive. If you aren’t gripping the bike with your legs, your hands have to do all the work of holding you on during acceleration.

The Fix: Squeeze the tank! Your knees and calves should be doing the heavy lifting. When you accelerate out of a turn, squeeze tight. This transfers the force of the bike’s movement into your large leg muscles and core, leaving your hands free to operate the controls with precision. If you want to build the strength to maintain this, check out our personalized fitness training programs.

5. Looking at the Front Fender

It’s a natural instinct: you want to see what your front wheel is doing. But in motocross, looking at your fender is like driving a car while looking at the hood: you’re going to crash into whatever is five meters ahead. When you look down, your reaction time disappears, and your balance shifts forward, making the bike feel twitchy.

The Fix: Look two turns ahead. Your bike will naturally follow your eyes. If you look at the rut, you’ll hit the rut. If you look at the exit of the corner, that’s where you’ll end up. This is a fundamental skill we hammer home during our Junior Practice sessions to build safe habits from day one.

6. "Duck Feet" (Toes Pointing Out)

Watch your feet next time you ride. Are your toes pointing out like a duck? This is a common mistake that prevents you from properly gripping the bike and puts your ankles at risk of getting caught in a rut. It also means you aren't applying pressure to the pegs correctly, which is vital for balance.

The Fix: Ride on the balls of your feet. Keep your toes tucked in tight against the frame. This not only protects your feet but also allows you to "weight" the outside peg in corners more effectively. It feels weird at first, but once you master it, you’ll feel a level of stability you never thought possible.

7. Sitting Too Early in Corners

We see it all the time: a rider approaches a corner, and three meters before the rut even starts, they "plop" down onto the seat. This kills your momentum and upsets the suspension. When you sit too early, the bike loses its ability to soak up the braking bumps, leading to that terrifying "swap" feeling in the rear end.

The Fix: Stay standing until you are ready to initiate the turn and transition your weight. You should be standing through the heavy braking zone and only sit as you begin to lean the bike into the apex. It requires more energy, but the payoff in corner speed is massive!

Why Technical Correction Matters

You can buy the fastest bike in the paddock, but without the right technique, you’re just a passenger. At JL Performance & Coaching, we don't just tell you what you're doing wrong; we show you how to fix it with real-time feedback and hands-on coaching.

John Ledbrook brings decades of experience as both a rider and an exercise physiologist. This means we don't just look at how you sit on the bike; we look at how your body moves and how to optimize your physical preparedness for the demands of the track. Whether you are a kid just starting out with your Kickstart license or a veteran looking to shave seconds off your lap times, we provide the structured, supportive environment you need to improve safely.

Conquer the Track with Confidence

Stop guessing why you're tired and start riding with purpose. Correcting these seven mistakes won't happen overnight, but with the right guidance and a commitment to the fundamentals, you will become a faster, safer, and more confident rider.

Are you ready to stop struggling and start shredding? Look no further for the expert guidance you've been searching for. Stay tuned for more tips, or better yet, come see us at the track!

Don't wait: book your next coaching session now and let's get to work!