By now, you know the basics of what’s in store in this week’s Race to Be a Blackbelt, but there are plenty of new twists.
The idea behind this series is that each week we’ll be breaking down the challenges faced by aspiring black belt practitioners in the world of black belt, from basic techniques and exercises to advanced martial arts.
Here’s how it works.
First, let’s get things started.
In this week, we’ll dive into the basics.
We’ll begin with the basics, where you’ll learn how to start with a basic basic base of exercises, like the clean and jerk.
Once you’ve got that covered, we will then go through the advanced stuff, which is what we’ll cover in this episode.
We’ll look at a variety of exercises to get you started, from the basic ones like the shoulder press, which you can do with your shoulder tucked into your back and your chest up, to advanced ones like knee-over-knee and bodyweight squats.
Finally, we’re going to look at the most advanced stuff.
These are the exercises that you can perform with a full barbell, and we’ll take a look at some of the best of them.
We’re going with the classic clean and jerks, which are a basic form of the jerk, but which can be performed with a dumbbell or a pair of dumbbells.
What’s in this series?
For each week, you’ll be able to look up any of the exercises in this list, and then click on the link to see the exercises, and the technique they use, on the Training Peaks website.
In the first episode, we covered how to do a shoulder press with a pair or a dumbell, and a back-to-back shoulder press using a barbell.
In this episode, I’ll be using the barbell and dumbbell, as well as a pair, to get a nice set of exercises for you to work with.
Next, let me introduce you to a few of the more advanced exercises you’ll see on Training Peaks.
We start with the bar and dumbell bench press.
This is one of the most difficult exercises to master in any martial art, but it’s especially important for black belt.
I will be using a pair dumbells, and I will be doing a set of four with the front shoulder and chest up.
The bar will be parallel to the floor, and you will use the dumbells to press down, using the bottom of the dumbell to pull the bar up.
The chest will be slightly elevated, and your elbows should be slightly bent at the elbow joint.
Your weight will be between 90 and 110 lbs.
With the dumbbell in the back, you will start with your chin up, and as you press down with your hands, you should be able for the weight to be pulled towards your head with a little resistance.
Now, with the chest up and your chin down, you can pull the weight towards your chin, with little resistance, with no need for any elbow joint to flex.
If you can, use your elbows to press it forward and pull the chest down with a bit of resistance.
You should feel the weight start to get to your chin.
Then, as the weight starts to pull towards your forehead, you need to have your elbows slightly bent and the bar moving back towards your body, pushing the weight forward, and pushing it down.
For this example, we are doing a pair barbell bench press, and while I will probably get some better technique out of this exercise later, for this example I want to focus on the basic barbell pressing technique.
Here is the same barbell press as I used in the previous episode.
I have a pair Dumbells, but I will now use a pair pair Dumbell Dumbbells as well.
Notice that the weight is now in front of my chin, and is now moving in a straight line towards my head.
There is a slight amount of resistance on the back of my elbows, and this resistance is needed to help push the weight away from my head with less resistance.
Now, you’re going back to the beginning of the exercise.
Press your elbows up, with some extra resistance to push the bar away from your head.
Now pull the dumbels up, this time to push it away from the bar.
As the weight moves away from you, you are able to see that the bar is starting to push you forward, making it easier to control the weight.
Pull the dumbel back towards you, and pull it away.
Push the dumbles back down, and continue to push with the weight in your arms.
Again, I am using a couple dumbells and dumbells.
You can use a single dumbell for this