If you’re new to barbell training, you’re about to realize what weightlifters and Olympic lifters have always known: it’s fun to lift. heavyweight.
Moving very heavy weights is challenging. Nothing will boost your confidence like sliding on an extra plate or mastering the correct form for classic and fundamental lifts. Also, if you want to improve your cycling performance and prevent overuse injurieseffective and comprehensive dumbbell workouts, like this one designed by Dane Miklaus, CSCS, founder of WORK training studio in Irvine, California are a valuable addition to your coaching.
The Benefits of Dumbbell Workouts for Cyclists
“By adding a concentrate bodybuilding program can help increase the strength of not only muscles, but also tendons, ligaments and bones, reducing the risk of injury,” says Miklaus Runner’s world.
Lifting can also be paid for by faster timeseasier and more powerful climbs sprints at the finish. “Stronger muscles have higher peak performance potential. So any endurance athlete focused on speed or time will be wise to include both strength and power exercises in their training programs,” he says.
Miklaus also notes that any barbell training should be tailored to the individual athlete and his or her the training schedule. “For endurance athletes, this often means adding resistance training and more formal strength programs during the sport’s off-seasons and pre-seasons and then offloading during the racing season,” he says..
As a general rule, if you’re not in competition mode, use heavier loads and perform fewer reps. If you have a handful of runs on your schedule, stick to lighter loads and higher rep programs.
How to use this list: This workout is structured into three distinct supersets. Perform each circuit 4 times (reps are included in each exercise description) before moving on to the next. Rest 60 to 90 seconds between sets.
Overset 1: Deadlift/Rollout
Superset 2: Front Squat/Bent-Over Row
Superset 3: Landmine Rotary Press / Landmine Rotation
Each move is demonstrated by Miklaus in the video above so you can learn proper form. You will need a loaded bar and an anti-mine attachment.
1. Deadlift
Why it works: ” The quintessence full body exercise, deadlift strengthen almost any muscle, from toes to fingertips,” says Miklaus. While all the benefits of deadlifts could fill an anthology, for endurance athletes in particular, says Miklaus, “I like that they target the posterior chain and can help with vertical explosiveness.
How to do: Stand behind the center of the bar with your feet hip-width apart and your toes pointing forward. Maintaining a flat back and a neutral neck, articulate the hips pushing the buttocks back, bend the knees and grasp the barbell with the hands slightly wider than shoulder width apart. Push through the feet to stand up, extending the hips. Pause, then hinge the hips pushing the buttocks back and bend the knees to lower the bar to the floor, keeping the bar close to the legs. Repeat. Do 6 to 10 reps.
2. Deployment
Why it works: “Rollouts are fantastic for targeting both deep and superficial musculature, namely the transverse and rectus abdominis,” says Miklaus. It can also help lengthen the hip flexorswhich often get tight for cyclists.
How to do: Facing a barbell, get on your knees and place both hands on the bar a little wider than shoulder width. Lean forward so that the shoulders are directly over the wrists and the body forms a straight line from head to knees. This is the starting position. Keeping your back flat and your arms straight (don’t let your chest or hips sag), roll the bar away from you. Go as far as you can without compromising form. To use trunk muscles to return to the starting position. Repeat. Do 12 to 15 reps.
3. Front Squat
Why it works: “When the bar is loaded in the front rack position for a squatthe torso is generally straighter and the hips can drop lower without as much forward movement of the shin [shin bone]. In other words, you can squat deeply without having your knees move as far forward on your toes. As such, the quadriceps are targeted more directly in a front squat compared to a back squat,” says Miklaus. Working the quads this way means you increase type II muscle fiber density and also improves strength.
How to do: Dumbbell rest on front of shoulders (arms crossed in front of chest or barbell in front rack position with fingers under bar and elbows pointing forward), standing with feet hip-width apart, abs engaged. Send the hips back and down, bending the knees to lower yourself into a squat. Keep chest lifted and spine neutral. Press your feet into the ground to get up. Repeat. Do 8 to 12 reps.
4. Curved Row
Why it works: “Many endurance athletes (runners and cyclists included) suffer from posture because of the demands of their sport. exercises like the curved rowwhich force the activation of the spinal erector group [muscles along the spine] while contracting the middle back muscles can be a great addition to a well-rounded program,” says Miklaus. Additionally, maintaining a hinge position means that you lengthen the hamstrings to help with posterior strength, as well as knee stability, he says.
How to do: Stand with your feet hip-width apart and hold the bar in front of you, hands slightly wider than shoulder-width apart and palms facing forward (underhand grip). Hinge at the hips sending the buttocks back, keeping the back flat and allowing the knees to bend slightly. This is the starting position. Squeeze the shoulder blades together as you pull the bar up. just below the chest. Slowly lower the bar until the elbows are fully extended. Repeat. Do 8 to 12 reps.
5. Landmine rotary press
Why it works: “Landmine work is great because it offers a different dynamic than what people traditionally think of with barbell work. An exercise like this rotational the press contributes to strengthening world power through its explosive element,” says Miklaus. You also strengthen the hip and trunk muscles.
How to do: Stand with the anti-mine attachment facing to the right, feet hip-width apart, end of the barbell centered in front of the feet. Hinge at the hips sending the buttocks back, bend the knees and, keeping the back flat, reach down with the right hand to grab the end of the bar. Press the feet into the floor and extend the hips to stand up, pulling the right hand towards the shoulder. Quickly rotate the torso to the right by rotating the feet. At the same time, pass the bar to the left hand, then extend the left arm to pull the bar away from the chest. Rotate to the center, transferring the barbell to the right hand. Hinge at the hips, bend the knees and lower the bar to the starting position. Repeat. Do 12 reps, then switch sides.
6. Land Mine Rotation
Why it works: “When we talk about the core, we are referring to all of the core muscles that help create stability and allow the distribution of force throughout our body,” says Miklaus. This move helps you refine those core roles.
How to do: Stand facing the landmine attachment, feet hip-width apart, knees slightly bent. With arms fully extended, hold the end of the barbell at eye level with both hands. Pivoting on the ball of your left foot, twist to the right and slowly lower the bar to hip level. Immediately rotate to the center and to the left, pivoting on the ball of the right foot and lowering the bar to hip level on the left side. He is a representative. Repeat. Do 10 reps.
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