This
is a killer exercise, especially
if you're an MMA fighter,
wrestler or other martial
artist where you need to
train and develop your body
to exert power and leverage
while you're on your back
on the ground.
It's
also GREAT training for
the lower abs, adductors,
and chest all at the same
time.
It's
basically a One-Arm Dumbell
Floor Press done with your
feet/legs wrapped around
a pole or beam. So instead
of pushing with your leg,
set out to side, you have
to use your core and adductors
to oppose the force of the
dumbell press and lock your
body into the movement.
Once
you see it in action, you'll
know exactly what I'm talking
about. If you're an MMA
fighter, this is one you
HAVE to try. It'll develop
strength and power and train
your ability to USE that
strength and power when
you're on your back covering
up with your legs locked
around your opponent.
So
to do this one, you'll need
a solid pole or object (I'm
using the upright of my
power rack) and a dumbell.
I'm using an 85 lb dumbell
- pick something you can
easily do for one-arm dumbell
bench press the first time
you try this one. You can
move up quickly from there
once you get an idea of
how the exercise works.
Now
set with your butt right
up close to the pole and
your feet on either side
of it. Lay down then slide
your butt right up close
to the pole. Next, lock
your legs onto the pole
by crossing your feet.
When
doing this one, I like to
have my "working side"
leg hooked over top of the
other leg, e.g. pressing
with the right arm, lock
the right leg over the left,
around the pole.
Now
reach over and grab the
dumbell with both hands
(this isn't the exercise...just
getting the weight into
position).
Hold
the dumbell on your chest
then get it into your right
hand.
Bring
your arm down and to the
side and set your upper
arm on the floor.
Tigthen
up the clamping of your
legs HARD then get ready
to press. Your other arm
is out to the side for balance.
Press
the dumbell to lockout.
This is the hard part and
the reason why you should
start light :) It'll take
some serious tension in
your adductors and lower
abs to keep your body straight
while pressing the dumbell
up.
Do
4 to 6 reps on one side
then lower the dumbell to
your chest and switch hands.
Switch your feet over at
the same time so your left
leg is locked over top.
Now
get the dumbell off to the
side and go again.
That's
the exercise!
As
you can see, this is a PERFECT
exercise for developing
ground-strength for MMA
fighting. You'll be developing
power when flat on your
back with your legs wrapped
around something and you'll
learn how to USE that power.
If
you're not an MMA fighter,
this is a great core (lower
abs especially) and adductor
exercise in general. It's
not going to hit your chest
incredibly hard because
you're forced to use a lighter
weight than you could use
for normal pressing, but
chest development isn't
really the goal of this
one anyway...it's the ground-based
power development.
