- Compound Dumbell Exercises for Strength
I’m interested in building some more strength at the start of the off season and was wondering if anyone has some experience of using compound dumbells exercises or complexes to do this?
I’ve done a lot of climbing/bouldering in the past, so I’ve got a decent base level of strength in my core, but I won’t to develop some more bike specific strength.
I’m a gravity focused rider looking to have a proper stab at racing next year.
I don’t want to go to a gym, I have enough gear at home – I just need to work out the most time effective way to get the most out of it.
I’ve got the following stuff:
Dumbells with about 40kg of weight for each bar
A Beastmaker fingerboard I can do pullups onPosted 4 months ago
Hi Big Yim – thanks I’ve just listened to that podcast, it is brilliant and it’s given me some good ideas. Problem is there are so many good ideas I’m struggling to narrow everything down!!!!
I also wasn’t that clear about the structuring of each session and how they address each energy system…be useful if they wrote out a sample for each of the two workouts, but the dude on there probably wants us to buy his program….Posted 4 months agoBillOddieSubscriber
If you can hit the 7 movement patterns once a week or so to start with you’ll make decent progress.
Exercise examples – google for instructions
Squat: Goblet squats, squats with DBs in “rack position”, squat with DBs held over head.
Horizontal Press: Push Up, TRX Push Up DB floor press (I have assumed you don’t have a bench)
Vert Press: DB Over Head Press, DB Single Arm press
Hori Pull: DB Row, Single Arm Row, TRX Row
Vert Pull: Pull Ups
Hinge: DB Deadlift, KB swings
Step/Lunge: DB Lunge, DB Lunge with DBs over head, farmers walk, suitcase carries
As others have said KBs are worth getting as are resistance bands.Posted 4 months ago
That You Tube channel is spot on thanks. Big Yim. Just goes to show there’s loads I can do with Dumbells and TRX and something to hang off capacity stuff might tricky.
The Pistol Squat is pretty intense!!! Won’t need to weight them for a while…
Can anyone here do them consistently? Any tips?Posted 4 months ago
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