Mountain biking strength training, this tutorial focus' on a dumbbell combo drill part 4/4.
Read the full transcript »
Speaker: MTB Strength Training Systems and I’m here today with one of my start client called Craig is going to do a guest general for us on this combination drill, but we’re going to go over through the exercises are for the Combo demo this month and then explaining why they’re important. We’re going to do a suite case deadlift, we’re going to do a four clean it’s basically a clean into a full squat, we’re going to do a side press, and then we’re going to finish off with the windmill and do five reps of each and so. The suite case deadlift, it’s based where you got your dumbbell or your kettlebell or you just using a standard next to it go down into your deadlift position, hips back, let your shoulders come down over your toes, you’re going to drive through the hill, squeeze your boots get tall at the top. Come back down, keep that arm back, so that your kettlebell is landing by the heels, you’re going to drive through the heels, squeeze your top, big position on our bike, you got a full, just very comfortable with coming down in this position, and then driving to the hips that come out of it. So, once you’ve got five reps of that, we get set, get in the middle into full clean, hip back just the hips, pull it up, time it, so that you catch it. So, down into a clean timing that catch, down into a clean time that kept. So, I’ll show you from the side real quick. I want to make sure, you’re pushing the hips back, snapping the hips to create the hip drive that we’re looking for, so using the kettlebell here as we’re using the dumbbell same thing with hips time that catch, so five reps of that and we go do the side press. Pushing up, pushing those hips out to the side, and then back to center, so as I push out, hips driving out to the side, back setter. So, we’re going to do five reps of that, we’re on our fifth rep, we want to stay it overhead, we’re going to come down into a window and then back up. Make sure you got those abs and breast nice and tight from this where you can definitely lower back, so I’ll show you from the side here whereas you get coming down, you want to touch the floor on the inside of your foot, and then drive yourself back up and walk it out. So, as basically that so again, we got our suit case deadlift, we’re just working on the base position, the leg drive, we’ve got the full clean, so we’re working on the hips now that we need to pick the front into the jump all those power movements on the bike, we’re timing that full clean, so we were working on timing in using the legs that help controlled or movements in down, which is extremely important bike, so we’re not ground all time. We’ve got our side press, we want our shoulder straight, and then we’ve got our wind move, which is working on some hip mobility, which is extremely important for quartering, so you’re able to get those hips out to the side out counter balance when you are leaving your bike. So, we’re incorporating a lot of different exercises that comes with a lot of different skills that you need on your bike, so we’re going to do five reps to each of those, and then rest for the day, and then we’re going to do five reps on the other side and by chance combo go over some different schemes that you can use with this as far as I grounds and time and stuff like that which you can use so. Anyway, so this month’s combo demo of the month. Now we’re going to watch Colleen. Alright, so Colleen is a local reper and despite all my best efforts that I haven’t turned you into the down hill? Colleen: No. Alright, so start riding to the course, but anyway so she is going to demonstrate our combo demo this month so, alright, five suit case deadlifts. Take it up, nice. Drive it and do those heel, squeeze get top. Good. Raise those abs up, squeeze get tight. Good. Two more. Squeeze get tight, good. Drive to the heel, squeeze, good. It’s all good set up for the swing, yeah, four swing or clean, I mean. Full clean, nice; she is listening and not listening. Nice.