Thursday, 22 March 2007

Kettlebell pressing part 2

Ok, I must apologise! SORRY! it's been a while in coming but here's the second part of the Kettlebell Pressing article.

We have looked at how to improve your press by swinging "heavy bells", Deadlifting barbells, grinding and we touched on tension techniques. There will be a few more helpful tips and many more in the future, all we want now is 1 full repetition with the bell just out of your pressing ability.

As KBs go up in rather large increments we have to be as creative as possible when aiming for that big press. Take a bell that you can press comfortably, warm yourself up and press it, make a mental note of the press and then make any corrections.

(1. are feet pushed firmly into the ground?, 2.are the knees and hips locked out (if pressing with one arm is the hip kicked out to the side?, are the glutes and abs tight?, have you applied power breathing?, have you applied a crush grip? )

go through the list and mentally tick them off one by one. Applying these techniques will automatically give you a strong press, the next step is progression and perfection. Practice, practice, practice! Or grease that groove baby!

Using press variations is a good way to make the press more difficult. A really good one is the SOTS press (google if you don't know) or full squat press, if you can press a bell comfortably then use this press to smoke the shoulders and the benefits outweigh the pain. The seated press ( no no no ) not a seated press a la bodybuilding community, but a floor seated press (no actual seat) when sitting on the floor and pressing we have to ensure that the full body remains tight so that we don't injure the back or any other muscles for that matter, be creative and listen to your body.

Stay fresh, tight and press frequently so as to train the CNS and not burn out, practice is the key.

I was going to include a routine for getting to that next press but guess what? I'm going to leave that to you.

You want to press heavy, then press heavy and press a lot, use Turkish get ups a couple of times a week, this will strengthen your shoulders and ensure they are more durable for the pressing ahead. Apply the tips in this and the first article, make sure your technique is perfect and enjoy.

One last super tip - rack the bell, take a wider than shoulder stance, press feet into ground and try to spread the ground beneath you <-------------> deep breath into abdomen tighten up expand the lats and obliques and press away. ( you should be shaking with tension and have maximum irradiation.)


Pete Irving said...

Cheers for that Leon, good article. Might want to blag your head a bit about some details next week.

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