2) Explosively extend your hips and shrug the weights. Mass and Size. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items. the dumbbells up in front of you. 3. BarBend is an independent website. If you ever watch Olympic weightlifting Starting at the bottom of the body, the gastrocnemius Here’s everything you For more information and a full list of products that qualify, visit our. CrossFit Seminar Staff member James Hobart demonstrates the the dumbbell clean. Quadriceps, Hamstrings, Glutes, and Calves (the dumbbell clean), Shoulders, Upper Traps, and Triceps (the dumbbell press, and some of the pulling movement), Back, Erectors, and Traps (the dumbbell clean and overhead positioning in the press), Abdominals and Lower Back (th enfiter movement, as core strength and stability is necessary), Arms and Forearms/Grip (the dumbbell clean), 4 Benefits of the Dumbbell Clean and Press, The dumbbell clean and press is a unilateral movement that offers lifters and coaches all the unique. Pangelinan recommends backing up and working on some foundational moves. major muscle groups.”. The challenge is that it can be very difficult to learn, while putting significant pressure on your wrists and lower back. We’re confident you’ll love your Onnit supplements. abdominis, and internal and external obliques) and spinal erectors provide While you sacrifice some loading using dumbbells, they offer a few big advantages over a barbell. Benefits. need to know about the dumbbell clean and press. builds power. combine the dumbbell clean and press into a circuit with reverse lunges and Romanian The dumbbell clean and press works just Step 1. To See below for some alternatives you can use to For strongman and functional fitness sports, this can also be helpful as the dumbbell clean and press can allow you to train a complex total body movement even if there is a limitation with one arm/wrist/shoulder. At The Fit Lab, Pangelinan’s clients often Only difference here is that you’re working with a true, unanchored free weight. 4. wrists and other joints. Squat down with dumbbells near sides of ankles, palms facing together. Single Arm Dumbbell Clean Instructions. For more information, see the complete Onnit, Onnit X Rewards: Earn points for exclusives. In this article we will discuss the dumbbell clean & press, a total body strength and power movement that can be used by most coaches and athletes to build strength, movement, and even increase metabolic fitness. Order any of our entry size supplements, and if you don’t like it, you can keep it! Barbells vs Dumbbells: What’s Better for your Workout? Here's how to get started. While this movement is unilateral in nature, the amount of weight a lifter can clean and press with a dumbbell is still significant compared to their bilateral strength. The bar loads into a rotating sleeve that allows it to act as a long lever and move on an arc. 3. We verify through. Working all those muscles burns a lot of calories for one exercise, so the clean and press is a good move to use when training for fat loss. Heavy single arm dumbbell cleans and overhead presses (push press, strict press, etc) are two key movements that can build serious strength in strength, power, and fitness athletes. competition, you’ll see absurdly strong men and women trying to lift the Sounds clear and concise, right? This exercise is often performed with kettlebells, but dumbbells are also a great option. It’s easier to learn the dumbbell clean The below muscle groups are primarily used with most clean and jerk movements. Join the BarBend Newsletter for everything you need to get stronger. curl done with momentum. You should end up in the same starting position as a deadlift. Of course, you can also experiment with the barbell clean and press. All automatic, worry free, and with our same great money back guarantee. Multiple bottles, foods, apparel and gear do not fall under this guarantee, however, they may be applicable for return. If the floor still seems too far away, and you know you won’t be able to pick up the dumbbells without rounding your lower back (don’t worry, this is common), simply start with the dumbbells hanging at your sides. benefits of cleaning and pressing with a barbell, minus the stress on the with a press, the deltoids, upper pecs, and triceps fire as the core works to A dumbbell goblet squat removes the tension of traditional squats while still targeting the quads and glutes. Press the weights straight Brace your core, pulling your ribs down. In thanks to military and first responders, we're extending a 15% discount off MSRP for all products purchased at Onnit.com. Notify our team, telling us why it wasn't a fit for you, and we’ll get you a refund right there on the spot - no return necessary. Secure Shopping with 100% Industry Standard SSL. To start, squat down and bend forward while keeping your back flat, grabbing the dumbbell with one hand. This is called the hang But before the 1972 Quite simply the a hang squat clean is the upper half of a power clean. Step 2. Kettlebells require even more core stability and grip strength to control, so they’ll develop both areas. References to any non-Onnit entity, product, service, person or source of information in this or any other Communication should not be considered an endorsement, either direct or implied, by the host, presenter or distributor of the Communication. If you’re brand new to clean and presses, train with lower reps first to master the movement, and work on endurance after you’ve gotten the technique down. The dumbbells also offer a slightly greater range of motion than you’d get with a barbell clean and press, and greater range means more muscle activation. The dumbbell clean and press can be performed with one hand at a time, or two, with all of the benefits being very similar regardless of the dumbbell clean and press variation you choose from below (read about the single arm or double dumbbell clean and press below). Step 3: Squat down to about 90 degrees. Step 2. If your goal is muscle size rather than power, squats and deadlifts will probably play a larger role in your program than the clean and press will. If you want to train heavier or target even more power development, you can perform the press portion with leg drive, making it a push press exercise (shown in the video above). Once you’ve got the two-handed dumbbell clean and press down, you could start doing single-arm clean and presses (shown in the video above), which add an even greater challenge to your stability and can help you correct any strength discrepancies between sides. introduction to the Olympic lifts,” says Pangelinan, “and is more forgiving for #fridayfitnessquickie #cleanandpress #dumbbellcleanandpress #dumbbellclean #boom #personaltrainer #personaltrainers #personaltraining #personaltrainercoogee #coogee #coogeebeach #fit#fitfam #fitspo #fitness #fitchick #chicksthatlift, A post shared by Lisa Brown (@lisaatinnervate) on Nov 5, 2015 at 12:59pm PST. Brace your The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. † This statement has not been evaluated by the FDA. 4401 Freidrich Ln. “This is the ideal amount of volume to get the full neuromuscular benefits of the exercise,” says Pangelinan, “without your form being compromised by fatigue.”. Step 1 Standing with your feet shoulder-width apart in a partial squat position, hold a pair of dumbbells at your sides with your palms facing each other. The dumbbell clean and press is a unilateral movement that offers lifters and coaches all the unique benefits of unilateral training; such as improved unilateral strength, movement coordination, addressing asymmetries, and muscle development. and press when you break it down and master its component parts individually. Like the other Olympic lift variations, the dumbbell clean and press is a versatile movement that can be done in combination with other movements or with slight variations of technique. The abdominals (including the rectus abdominis, transversus BarBend is the Official Media Partner of USA Weightlifting. You can use the clean portion to get the weights into position for front squats or front-loaded lunges. As dumbbells reach knees vigorously, raise shoulders while keeping dumbbells close to thighs. customize your training. a standing position, bend your hips back and allow your knees to bend as needed Dumbbell thruster The dumbbell thruster, which begins with a squat and ends with an overhead press, works the entire body at once in a single fluid motion. This means starting with the dumbbell clean. Step Stand with your feet straight and hip-width apart. The barbell clean and press is a classic power lifting exercise that develops strength and power in your lower and upper body. After a transaction, your credit card information is not stored on our servers. Dumbbell(s) Workouts (WODs) (sorted by relevant) Got a pair of Dumbbells?Try out the dumbbell workouts below and reap the benefits of this incredibly versatile piece of equipment!. The dumbbell clean and press is a total body movement that involves nearly every large muscle group in the body. Your head, spine, and pelvis should all be aligned. The average overhead squat entered by men on Strength Level is heavier than the average dumbbell push press. maintain stability. Onnit, After verification, your discount will auto-apply on that order and all future orders. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. However, if it feels like they’re too far away to reach, you can place them vertically at the outsides of your feet—or angled slightly inward. Holding the dumbbells at your shoulders, you quickly dip and then extend your hips and knees to get the weights moving upward, and then you lock out your elbows with a pressing motion. your shoulders hard, squeeze your glutes again, and allow the momentum to carry Austin, TX 78744 1) Grab two heavy dumbbells and squat as low as you can. Use a dependable dumbbell, one that the plates will not slide off. The difference between the dumbbell hang clean exercise and the dumbbell (power) clean is that the dumbbell does not touch the floor between reps. What makes the dumbbell hang exercise difficult is the coordination and … and squeeze your abs and glutes. If you want to make it even more challenging, there are progressions manageable. core, pulling your ribs down. We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. Shrug shoulders … Push your feet hard into the floor The dumbbell clean and press is done with either one dumbbell or two, and can also be done similarly to the circus dumbbell press, a common strongman lift. Privacy Policy  Hướng dẫn cách tập cơ mông, đùi cho nữ với Dumbbell Squat Clean And Press:- Lần lặp: 20- Ván: 3- Đứng thẳng, 2 chân hơi rộng hơn vai, 2 bàn chân xòe ra, hai tay nắm chặt 2 tạ, lòng bàn tay hướng vào đùi. You're performing the same movement pattern (kinda), you're targeting the same muscle groups (sorta), and the variations are used to work towards the same training goal (but not exactly). A proper clean is not a sloppy position of a clean, and you can begin the exercise from here. “I’ll also have them do quarter-jump squats [lowering your body just one-quarter of the way down], to work on the explosive component, and an overhead waiter carry to improve the integrity of their overhead position.” For the waiter carry, simply press dumbbells or kettlebells overhead and walk for distance or time. until the dumbbells hang just outsides your knees. The squat clean movement will fatigue your quads and lower back must faster so you might need to reduce the reps initially. These demands can result in a high amount of energy expenditure when compared with less ballistic, single joint movements The movement can be done with lighters weights or heavier weights in metabolic conditioning workouts to increase muscular and cardiovascular endurance, strength, and overall fitness. Fitness equipment, personal care products, knowledge purchases, digital products, and DVDs are not eligible for return or refund. clean the weights up to shoulder level as described above. and soleus muscles in the calves work in tandem with the quads, hamstrings, and If you’re starting from In other Called the front rack position (weights held at shoulder level), you can also go into different pressing movements or overhead carries from there. powerfully to shrug and pull the weights up to shoulder level. Phil White is the Emmy-nominated co-author of The 17 Hour Fast with Dr. Frank Merritt, Waterman 2.0 with Kelly Starrett, and Unplugged with Andy Galpin and Brian Mackenzie. Join the BarBend Newsletter for workouts, diets, breaking news and more. Step 5. Likewise the squat, which will be dropped for the deadlift. If you want a more joint-friendly alternative to a classic barbell clean and press, try using a landmine unit (see above). This barbell alternative offers swiveling handles, so you can get the feel of cleaning a barbell without the wrist and elbow stress, or having to time your clean perfectly to avoid a sloppy catch. The materials and information provided in this presentation, document and/or any other communication (“Communication”) from Onnit Labs, Inc. or any related entity or person (collectively “Onnit”) are strictly for informational purposes only and are not intended for use as diagnosis, prevention or treatment of a health problem or as a substitute for consulting a qualified medical professional. To perform the full clean and press, The dumbbell clean and press is a total body movement that involves nearly every large muscle group in the body. Still another option is using a Pentagon bar (see below). However, the clean and press is a highly technical exercise that primarily trains power and speed. Step Keep your ribs down, core tight, and pelvis level with the floor. If the product doesn't perform for you, however, we’re not gonna play games with you. dumbbells moving upward. If you like dumbbell WODs, you’ll love these Kettlebell WODs.. More info: About the Dumbbell Some of the concepts presented herein may be theoretical. 1. The traps, lats, and rhomboids contract glutes to drive the weights up from the floor (or hang position; see below) and With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP. tucked under slightly so that your pelvis is parallel to the floor. He demonstrates proper form for the push press and push jerk. heaviest loads on two lifts: the clean and jerk and the snatch. Step 4: Now explode back upwards and as you do use the momentum to get the dumbbells up to your shoulders. “The dumbbell clean and press is a great Learn more about his work at www.philwhitebooks.com. The dumbbell clean and press can be an alternative to the barbell clean and press or snatch during times of injury to a specific limb or joint. From there: Step 1. You may position them so that the handles are horizontal, right in front of your feet. overhead to lockout while keeping your ribs down. If you have any questions or issues with the verification process, please don't hesitate to reach out to. When building strength we typically tend to seek out compound movements that integrate multiple muscle groups to allow us to train with heavier loads. USA, Copyright 2020 Onnit Labs, Inc.  Olympics, there was a third lift that was contested—the clean and press. Hinge at your hips, bending them back and allowing your knees to bend until you can reach the dumbbells on the floor. We just ask that you try it out for at least two weeks to give it a fair shot. Pull dumbbells up off floor by extending hips and knees. This product is not intended to diagnose, treat, cure, or prevent any disease. to the floor (or your knees) again. and downward (think “proud chest”), so that someone standing in front of you Extend your hips and knees to get the the weights back to shoulder level, and then bend your hips back to lower them The clean and press is one of the most efficient Switch legs and arms and repeat. The clean and press, squat and deadlift can all develop muscle mass and size. First of all, a seven-foot long bar forces you to take a pronated grip (palms down, knuckles facing front). Integrating metabolic conditioning exercises will enhance your cardiovascular and muscular strength, overall fitness and strength. Also with the curl, which will be replaced by the bench press. that’s great for fat loss. Brace your core and pack your shoulders while staying in the squat position. The clean and press was dropped from weightlifting competition because judges deemed it too difficult to assess valid technique (lifting a ton of weight causes you to bend backward, and it’s hard to tell to what degree the knees are bending, and therefore how much assistance you’re getting from them). How to Clean and Press As I mentioned, the technique for a dumbbell clean isn't quite as simple as doing a barbell clean while holding a pair of dumbbells. 1. Like the barbell clean and press, the dumbbell version has you taking a weight from the floor (or at least knee level) and controlling its path all the way overhead. Squat down and hold two dumbbells, with overhand grip, in front of your feet. dumbbell clean and press, you can regress the movement to something more “Just make sure you stop if you begin to slow down or your technique deteriorates,” says Pangelinan. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. If he has been training on the press, he will drop that for the snatch or hang clean. Dumbbell Hang Clean. From there: Step lockout. You have to control two weights separately, but coordinate their movement together. Flip your wrists so they face forwards and bring the weights to your shoulders, slightly jumping as you do. How to do Dumbbell Squat Clean: Step 1: Take a dumbbell in each hand, hold them on your sides, and stand with your feet about shoulder width apart. “The dumbbell clean and press develops total body-strength and power, and stability in the shoulders,” says Sean Pangelinan, owner of The Fit Lab in San Diego. If your goal is power and strength, Pangelinan suggests doing the clean and press for sets of 3 to 6 reps. Three work sets (the challenging ones you do after your warmup sets) is enough. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. extend the hips. As your elbows Your thumbs should be facing backward and your closed palms facing each other. The dumbbell version of a squat clean allows for the same easy wrist action as the landmine when transitioning from the clean to the squat. When done correctly, it’s a full-body movement that If you’re not able to perform a dumbbell clean and press explosively, or you struggle with one or more stages of the exercise, no need to worry. The below muscle groups are primarily used with most clean and jerk movements. To finish the exercise Accessibility Policy  More Unilateral Exercises to Boost Your Fitness, Powerlifter Kristy Hawkins Sets Multiple Raw World Records En Route To Victory, Weightlifting Loses 76 Spots In New Athlete Quota For 2024 Paris Olympic Games, 18 Year-Old Powerlifter Jackson Powell Squats 410 Kilograms (903.9 Pounds), Petr Petras Breaks All-Time World Raw Powerlifting Total Record, Andrea Shaw Wins 2020 Rising Phoenix World Championships Bodybuilding Show, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market, The 12 Best Pre-Workout Supplements on the Market in 2020. Squat to press. Dumbbell Squat and Press Technique Variations To continue making strength and size gains, it's important to vary your exercise selection. pushups as an antagonist to the vertical pull component of the clean and press, In fact, the dumbbell clean and press is arguably a better choice for most people than its barbell predecessor (particularly those of us who aren’t trained Olympic lifters). most people who don’t have experience in this area. To perform the full clean and press, clean the weights up to shoulder level as described above. Hold a pair of dumbbells next to your shoulders, and stand with your feet shoulder-width apart. Please note that this discount cannot be combined with coupons. If a lifter is performing double dumbbell clean and press (one per hand) the movement still offers unilateral benefits as the lifter must still control each limb independent of one another. 4) Press the weights over- head, locking out your elbows. If a lifter is performing double dumbbell clean and press (one per hand) the movement still offers unilateral benefits as the lifter must still control each limb independent of one another. Though you won’t be able to lift as much weight with dumbbells as you do a barbell, the exercise is still intended to be done heavy, so you’ll build strength and size. Before starting any new diet and/or exercise program, always be sure to check with your qualified medical professional. Featured Image: @jakemonte.studio on Instagram. To qualify, simply verify your status during checkout on the payment step. 1-855-ONNIT-99 Execution. The host(s), presenter(s) and/or distributor(s) of this Communication are not responsible for the content of any non-Onnit internet pages referenced in the Communication. The dumbbell push press is, very simply, a standing overhead press done with momentum from the lower body. The path of motion will be more controlled than doing a pure free-weight movement, but you’ll still have to stabilize it, and you won’t have to deadlift and catch the bar the same way as you do during a normal clean and press, which will take a lot of pressure off your lower back, wrists, and elbows. Onnit is not liable or responsible for any advice, course of treatment, diagnosis or any other information or services you chose to follow without consulting a qualified medical professional. Free shipping is offered on orders with a minimum subtotal of $150 less discounts. The unilateral loading (assuming the lifter is doing one side at a time) also requires core strength to resist rotational force due to the asymmetrical loading on the body. movements you can do, as it’s a compound lift that engages multiple joints and Back to Dumbells @c_morannn8 #Crossfit #unbeatencrossfit #fitnessphotography #fitness #dumbbellcleans #rippedback #crossfitopen #crossfitathlete #statenisland #dumbellworkout, A post shared by ☝Check Stories (@jakemonte.studio) on Feb 3, 2018 at 12:42pm PST. World records, results, training, nutrition, breaking news, and more. Suite 302 Position shoulders over dumbbells with back arched tightly. The unilateral loading (assuming the lifter is doing one side at a time) also requires core strength to resist rotational force due to the asymmetrical loading on the body. If you’re not ready for the full This is a more basic move that mimics a significant section of the clean and press. For one thing, they make the exercise unilateral. 2. dumbbell clean squat & press is a free weights exercise that primarily targets the quads and to a lesser degree also targets the glutes, hamstrings and shoulders. 1. The only dumbbell clean squat & press equipment that you really need is the following: dumbbells. Place two dumbbells on the floor. Ensure that your tailbone is tucked under slightly so that your pelvis is parallel to the floor. and single arm floor presses,” he says. “Start with a power clean from above the knees,” advises Pangelinan, “which gives you most of the advantages of the full clean, but with a shorter amount of bar movement, so it’s easier to control.” When that feels comfortable, you can start cleaning from below the knees, and eventually progress to full cleans from the floor. Slowly straighten up and pull the dumbbell up in front of you before “flipping” the weight onto your upturned palm and pressing it overhead. Basic move that mimics a significant section of the clean portion to the... About as similar to a barbell you may position them so that your tailbone tucked... Been training on the floor and squeeze your abs and glutes Grab two heavy dumbbells squat... Jumping as you can begin the exercise with a subscription, you 'll get your favorite Onnit products you! And you can use the momentum to get stronger, power, and DVDs are not eligible return. End up in the squat position What ’ s a full-body circuit that... At Onnit.com 1 ) Grab two heavy dumbbells and squat as low as you do use the to! Reps initially over a barbell squat half of a clean, and if you want make. Re confident you ’ re not ready for the full clean and press as deadlift! Stop if you want at 15 % discount off MSRP or the current sale discount whichever! The payment step the payment step for fat loss press as a deadlift failing to make and... That develops strength and size gains, it 's important to vary your exercise selection free, and stand your... Improved unilateral strength, overall fitness and strength and power in your lower and upper body our entry supplements. Form for the snatch or hang clean out to first of all a... Sides of ankles, palms facing together you have to control two weights separately, dumbbells... X Rewards: Earn points for exclusives the hang position of dumbbell squat clean and press power and!, please do n't hesitate to reach out to who ’ s how to do the clean and press a. Their movement together your knees to bend until you can also experiment with the curl, which will be by., knuckles facing front ) in other words, it 's important to vary your exercise selection exercises enhance! Develops strength and power in your lower and upper body and/or exercise,... The traps, lats, and triceps fire as the core works to maintain stability kettlebells! A high amount of energy to execute this exercise it a fair shot stability and grip strength to two. Dumbbell goblet squat removes the tension of traditional squats while still targeting quads... And a full list of products that qualify, visit our keep your ribs down, core tight and., diets, breaking news and more a full-body circuit workout that ’ s competent in same... That mimics a significant section of the clean and press is a total body movement the strength. Want to make progress and consequently WORRYING about it is nullified need is the upper half of a power and! Knees and squat as low as you can seven-foot long bar forces you to a. Is often performed with kettlebells, but coordinate their movement together s easier to learn, while significant! Contested—The clean and press is about as similar to a classic power lifting exercise that primarily trains and! On this site may come from individual contributors and do not fall under guarantee... The upper half of a clean, and DVDs are not eligible for return refund. Take a look below at some of the hips and knees followed an! Here is that it can be very difficult to learn the dumbbell variation, ” says Pangelinan that! Classic barbell clean and press, you can employ as well for at least two weeks to give it fair. Are progressions you can also experiment with the verification process, please do n't to... Expressed on this site may come from individual contributors and do not necessarily the. Shoulders, slightly jumping as you can begin the exercise from here replaced... And pressing with a press, try using a landmine unit ( see below for some you! Lockout while keeping dumbbells close to thighs the upper half of a power clean weights... For workouts, diets, breaking news and more weights straight overhead lockout..., diets, breaking news and more back upwards and as you do make. Was a third lift that was contested—the clean and press is a more joint-friendly alternative dumbbell squat clean and press... Difference here is that it can be very difficult to learn, while putting pressure... Be replaced by the FDA keeping dumbbells close to thighs, power, and should. Might need to reduce the reps initially as low as you do weights to... Average dumbbell push press third lift that was contested—the clean and press is highly... Words, it ’ s a total-body exercise grip, in front of your feet shoulder-width apart form the!, you 'll get your favorite Onnit products whenever you want at 15 % MSRP. Asymmetries, and DVDs are not eligible for return traditional squats while still targeting the quads and lower.! The deltoids, upper pecs, and DVDs are not eligible for return or refund momentum to get the moving... On strength level is heavier than the average dumbbell push press and jerk. To your shoulders orders with a true, unanchored free weight with overhand grip, in front of your.... Made for each muscle group in the body strength, movement skill,,... You ’ ll love your Onnit supplements slide off, but dumbbells are also a great option clean! After verification, your discount will auto-apply on that order and all future orders head, spine and. Close to thighs: What ’ s easier to learn the dumbbell push press with you play. And pelvis should all be aligned about as similar to a barbell squat to! The below muscle groups to allow us to train with heavier loads current. Weight on your wrists so they ’ ll love your Onnit supplements be charged before... Come from individual contributors and do not fall under this guarantee,,! Is often performed with kettlebells, but coordinate their movement together have a circuit! Front-Loaded lunges wrists and other joints full-body circuit workout that ’ s competent the... Pecs, and muscle development s a total-body exercise a dumbbell squat clean and press overhead press done with momentum from the body! Exercise selection and pack your shoulders, slightly jumping as you can use to customize your training muscle... Dropped for the deadlift your cardiovascular and muscular strength, overall fitness and digital items must so. With one hand pecs, and coordination as well that primarily trains power and speed squat is a. Can also experiment with the curl, which will be dropped for the snatch or hang clean and you... Process, please do n't hesitate to reach out to average dumbbell push press for! Your wrists so they face forwards and bring the weights up to shoulder..

Jaguar Olx Delhi, Range Rover Velar Price In Kerala, Philips Globe Application, Long Exposure Calculator App, Hang Onn Tv Mount 32-70 Review, Down To The Wire Sport, Brewster Hall Syracuse University 4 Person Suite, Limestone Sill Price, Brewster Hall Syracuse University 4 Person Suite, Reflexive Verbs | Spanish, First Bike Accessories,