Mountain biking strength training, this tutorial focus' on a dumbbell combo drill part 3/4.
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James Wilson: Hi! This is James Wilson with MTB Strength Training Systems and welcome to another installment of the dumbbell combo of the month series. In this month, the combo dill -- basically it's going to double, it's an exercise, of course, but I used this as kind of teaching method to, you know again this is nothing new, a still lot of my stuff from people, lot's more and may in fact some by the other day wrote me an email send they recognize one of my stuff from great cooks website and also guide Anthony Luzia, I think as his name with the order strength website, which actually falter me because, I mean these guys are two of the best in strength training industry that might attempt to interpret what they're doing and bringing to mount biking, you know that somebody actually recognize where the sources are from. It doesn't maybe I'm doing something right. So, but anyways, I'm kind of regressing a little bit, but with these -- again a lot of these combo drills and stuff; I do take from kettlebell lifting something that I do you a lot in my facility and basically adopting a lot of these drills and concepts to dumbbells because I know that, that's what most of you have access to. And so again, if you do have access to kettlebells or something like that, you can easily substitute them for any of these combo drills and get probably a better training factor, I really love the kettlebells. Anyway, so there behind, this one here is that we're going to teach you how to use those hips in working our way, we're going to start with a deadlift, and then work to a swing, and then work to a high pull, and then work to a snatch. Basically, that's the hierarchy of the movements; you know one is just building on the other, the one that's little more complicated than other, and so the lessons that we're learning with one were just transferring over to the next one, and then building upon. So, I'll show you what I mean. Our first exercise is going to be a deadlift, we're going to use one dumbbell for this routine here so I'll show you from the side, what we're looking for on our deadlift, getting nice and tall, and strong, abs tight, driving those hips back with that, that shoulder flex has come down towards the floor, bring yourself down as deep as you can until you feel thing to start to round out, you don't have to touch the floor, come down as deep as you can, drive to your heels, squeeze those gluteus, push those hips through or trying to concentrate on with is, is sliding those hips back, and then squeezing the gluteus and sliding the hips under, so that's what brings this up. We have to put our focus on sliding those hips under us to bring this back up, so we're going to do five reps of that, and then we're going to move into our swing. So for the swing, we're just going to kick it out to get started, hips back, slide them under, hips back, slight them under. Now we're doing little more dynamic version; slide them under, slide them under. After this we're going to do a high point, slide them under and bringing the elbow up high, try with that elbow high enough. So, hips under, elbow up, and then we're going to go, and so our snatch, elbow up finish up, drop it down, hips back stand - finish up. Hips back down, up and left finish up, hips back down and lift finish off. So five reps of each of those, so our deadlift; again we're working on hips back, slide hips under. Hips back, slide the hips under, this is very slow control, you can concentrate on that swing. Now we're getting that movement a little more dynamic, so hips back, under snap the hips, snap the hips. And again, with the swing, sometimes you just see me do it, you know give it up all the way at the top, I think so this one here kindly controlling that a little bit more and just letting it come above in front of the stair, it is what we're looking for, you know realistically working on trying to get that kettlebell weight lifts where the kettlebell, you know the dumbbell