Mountain biking strength training, this tutorial focus' on dumbbell combo variations.
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James Wilson: Hi! This is James Wilson with athletes training zone in MTB Strength Training Systems. Today, I'm going to demonstrate a good combination lift, hybrid lift and a combination of those two concepts into one sequence. We're going to be doing a high pull or power clean depending upon where you skill levels up with that particular movement. A front squat, a push press, a reverse lunge, a stiff leg and deadlift, and bend rope. I'm going to demonstrate these exercises individually and real quick just to make sure we're clear on what we're doing. Now, I'm going show you how you turn those in two combinations in hybrid lift and stuff like that. The first one is a high pull, to form a high pull use squat down by pushing the hips back, explore up, shrug the dumbbells going to float up by that, hips back, explore shrug. The dumbbells going to float, it's not and up right roll where you pulling it up; the dumbbell should float up, now we pull it up. I'll show you from the side of which you can see, you want to push the hips back, throw the hips forward to create power don't just bend the knees you're not going to get any power that way. In order to power equipment, it feels you the same movement, but this time, if you're going to drop the elbows under and catch the dumbbells at top, so it's kind of look like this. Explode, catch, explode, shrug and catch, so that's the dumbbell power equipment. To form a front squat, you want to put the dumbbells up in front like this, if you got shoulder with apart, squat down, push through the heels, squeeze your gluteus together, stand back up. I'll show you from the side real quick, squat down, pushing the heels, stand back up. For a push press, get your dumbbells up straight, pushing it's back a little bit, explode and press, explode and press, again, it's not just the knees, push in it's back a little bit, roll the hips into it in order to get the explosive movement that you're looking for. Reverse lunge, just take in the step back, center back up, alternating legs and I'll show you from the side, big step back, stand it up, trying to keeping torso, up right, as you're doing it keeping your way back on your heels, not coming up on your toe that's your reverse lunge. For stiff leggy deadlift, you hold the dumbbells in front your feet, but hip with apart, what you're going to do is you kind of bend over by pushing the hips back. If you think about pushing the hips back, not bending over, you want to make sure you'll compromise your back and round at the back, put yourself in a bad situation, so it's kind of look like this. Hips back so it can push the hips back anymore, squeeze your butt, cheeks together and drives the hips through. I'll show you from the side, again watch out the hips, and come back, as soon as the hip start coming back and stop come back up. What you don't want to do is continue to try to bend over once your hips have stop moving back that's a bad squat, put your back into. And then lastly a bend rope. You come down into your bottom position of a stiff leggy deadlift and you roll, front -- shoulder blades together, bring it up. I'll show you from the side, push your hips back, bottom position, roll, pitching your shoulder blades together. Excellent. So, most of the exercises that we're going to use to perform a combination lift, you do five reps of each exercise, and then you move on to the next one, this is what's going to look like. I'm going to do the power clean. So, you going to do five cleans. One, two, three, four, and five. Five reverse lunges, front squat I mean, two, three, four, five, push press one, two, three, four, five and that was our inside reverse lunge. Five sets like deadlifts. I'll do bend rows. Only then, you put it almost down, rest 60 seconds, repeat the sequence. Do four rounds, well that 60 seconds rest with 20 each round. As you can tell - really, I just got 25 pound dumbbells here, and then we could chat even this, so get me going, getting wh