Mountain biking strength training, this tutorial focus' on a dumbbell combo drill part 2/4.
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James Wilson: This is James Wilson with MTB strength training systems and this is my combo demo for February. This combo is going to be a little bit different and then we are going to use one, dumbbell and just really emphasize some unilateral training. So what we are going to do is run through the combo on one side and then switch hands and run through it on the other side and that will be one round. So the goal is to get through five rounds and just progressively work on decreasing your, you know, how long it take you to get through those five rounds and so. Anyway, so this is the demo for your combo demo. You are going to start out with a dumbbell clean into an overhead press. So for a clean, this is what you're going to do. Hips back, squeeze gluteus tight, you're going to use that lower body momentum and a little bit of shrug and you're going to come up. What you're going to do, you're going to tuck your elbow into your ribs. So this is what the motion looks like, you're really trying to use that lower body to create the momentum, just a little bit of shrug and get that elbow up and under. So I try to do that so you do your clean, you do an overhead press. Then a little bit of press, it's a little bit different than a shoulder press. So what's you are going to do is you're going to sink your elbow into your ribs and then use that, come out of that, use that momentum to you help get it overhead and so you come back down. So this is like our rack position, like you would use in with kettlebell. So it's a little bit different than a regular shoulder press position. So you want to get comfortable with holding it here, this is where you're going to catch it from your clean. So this is what it's going to look like, it's going to be a clean into an overhead press, sink it and press it. So again, we are using that little momentum coming out of the sinking into using it to get over the head direction. So again when you get over the head, you should go look in the side and make sure that you don't see your bicep. If you can look to the side and you can see your bicep next to you, then your hand, your arms too far forward, it should be back. So do that check and just kind of make sure that you are getting your arm in a good overhead position. So that's that first part of the combo, it's the dumbbell clean into an overhead press. So you're going to do five of those. Then you are going to go into a stuff like a deadlift into with a bent row. So there is two ways you can do this. You can either do it with two legs on the ground and so we're going to try on those hips back. Again the whole idea is trying to get that butt back behind your heels as you come down. So come down, you're going to do a bent row, driving that elbow back behind you, you squeeze your gluteus, you raise yourself back up, so again pushing that - pushing your hips back. It might help, when you push your butt back, you are kind of flying that hip forward, you take your hands and kind of pushed into the hip flow as you come back, trying to keep the knees soft and not left out too much. Then down here, you got your gluteus tight, protects your lower back. You're going to drive your shoulder back and elbow back to create that row, squeeze the gluteus, driving the heels into the ground, then come back up. So if you want a little bit of extra challenge, do that with one leg and so do a constant lateral. Basically, whatever side you are holding the kettlebell with, that's the leg that you are going to leave in contact with the ground. So come down, one leg, and then execute your row and then come back up. So you do that though you got to make sure that you don't bend, like it's about raising that heel up towards the ceiling and that heel stops coming up, which you keep coming down, you see that movements coming from. So that's more about trying to raise that heel up and bring a torsion on that way and getting yourself down. So as you can see, that's pretty difficult move
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