Problem: You're on your back, on the ground,
and you need to get the other guy off you...and
deal some damage at the same time...
fighting is a HUGE part of MMA (and wrestling,
and many other martial arts). You need to train
your body to exert massive force even in the most
vulnerable of positions, such as flat on your
back with the other guy on top of you.
can turn a potential weakness (and/or defeat!)
into a STRENGTH.
Feet Anchored One-Arm Dumbbell Floor Press
exercise is a One-Arm Dumbbell Floor Press done
with your legs wrapped around a pole or beam.
When pressing like this, you have to use your
core muscles and adductors to oppose the force
of the dumbbell press and lock your body into
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.
do this one, you'll need a solid pole or object
(I'm using the upright beam of my power rack)
and a dumbbell. I'm using an 85 lb dumbbell in
the pictures - pick something you can easily do
for one-arm dumbbell 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
get 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
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.
reach over and grab the dumbell with both hands
(this isn't the exercise...just getting the weight
the dumbell on your chest then get it into your
your arm down and to the side and set your upper
arm on the floor.
your legs HARD around the post then get ready
to press. Your other arm is out to the side for
the dumbbell 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 from rolling over
while pressing the dumbbell up.
4 to 6 reps on one side then lower the dumbbell
to your chest and switch hands. Switch your feet
over at the same time so your left leg is locked
get the dumbbell off to the side and go again
on the other side.
the exercise! Set the dumbbell on the ground when
The Bottom Line:
is the PERFECT exercise for developing ground-fighting
strength for MMA. 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.
you're not an MMA fighter, this is also a great
core 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
ground-based power development.
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this exercise now...