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Killer MMA-Style Core, Adductor and Chest Exercise...Feet Anchored One-Arm Dumbell Floor Press

 

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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).

Killer MMA-Style Core, Adductor and Chest Exercise...Feet Anchored One-Arm Dumbell Floor Press

Hold the dumbell on your chest then get it into your right hand.

Killer MMA-Style Core, Adductor and Chest Exercise...Feet Anchored One-Arm Dumbell Floor Press

Bring your arm down and to the side and set your upper arm on the floor.

Killer MMA-Style Core, Adductor and Chest Exercise...Feet Anchored One-Arm Dumbell Floor Press

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.

Killer MMA-Style Core, Adductor and Chest Exercise...Feet Anchored One-Arm Dumbell Floor Press

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.

Killer MMA-Style Core, Adductor and Chest Exercise...Feet Anchored One-Arm Dumbell Floor Press

Now get the dumbell off to the side and go again.

Killer MMA-Style Core, Adductor and Chest Exercise...Feet Anchored One-Arm Dumbell Floor Press

Killer MMA-Style Core, Adductor and Chest Exercise...Feet Anchored One-Arm Dumbell Floor Press

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.


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