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First, doing more low-rep sets with the kettlebell you can comfortably
press. You have learned how to do it with ladders.
OVERLOAD PRESSES
The long push press
The backup press
The floor press
The loaded clean + the get-up
The push press is a cheating press that allows you to use a leg kick to help your arm and shoul-
der put up the weight. While the push press enables one to handle a heavier kettlebell, this exercise
can easily make you forget how to stay tight in your midsection and hips. And without this tight-
ness you will never strictly military press the Bulldog or the Beast.
You dont have to give up on the push press, just modify it. Clean the kettlebell and go into a full
front squat. Drive out of the squat and push press as you are nearing the top of the squat. Unlike a
shallow knee dip, the kettlebell front squat is known to keep your abs, glutes, and quads tight.
1 2 3 4
A note on the amount of help to give with your free hand. Dont make the press easy, but dont
turn it into a shaky, forced rep either. Enable yourself to grind through with confidence, but not
with ease. The bell must keep moving, albeit slowly. Keep your glutes tight for the sake of your
back, because this press forces you to lean back somewhat.
1 2 3 4
To lower the kettlebell, pull your elbow toward the centerline and help with your backup palm.
A note to Comrades who apply the Grease the Groove program from my book The Naked
Warrior to the kettlebell military press: lowering the lions share of your pressessay three-quar-
ters of all the repstwo-handed will enable you to handle a greater volume without fatigue.
5 6 7 8
Pull the bell down and relax momentarily when the grounded elbow takes over the load.
Firearms instructors will tell you that even when you are practicing slow fire and firing single
shots from a pistol, you should immediately load the trigger for another shot. Because in combat
you will not be firing single shots, so in training, you want to form the correct muscle memory.
Follow this line of thinking when you do your kettlebell cleans. Even though you do not plan on
pressing the kettlebell, load your body as if you will. Tense the glutes, brace the abs, root your
feet into the deck, flare the lats, crush the handle. Pause momentarily, a coiled spring of tension,
then drop the kettlebell. Five sets of five will do the job.
The second exercise will help you keep your overhead strength, flexibility, and stability. It is the
get-up. Do five singles with a kettlebell you cannot press. Fit them in between your clean sets.
PRESSES
The one-legged press
The bottom-up clean and press
2 3
Suddenly go loose and drop the kettlebell back between your legs. Clean again. Tight-loose-tight-
loose.
1 2
The lat also has to stay involved throughout the whole press, or the
elbow swings out and the press and the bench are lost. AND, more impor-
tantly, the shoulder is severely destabilized. This is when rotator cuff
injuries occur when pressing.
der
fr o m yo u r regular press lad
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For o n e
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ords, alternate e not
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other month, st ta te o n e- le gg ed and bottom
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every month. Pick
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l you canno
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Fo r o ve
r overload opti
ons:
one of the fou
ress (5 x 12)
2. Long push p
(5 x 13)
3. Backup press
x 25) of each)
4. Floor press (5 (5 x 5, 5 x 1; alternate sets
n + get-up
1. Loaded clea
. lighter one,
o ing lad ders with, or even a s:
d -tension option
sa m e kettlebell you are e two h igh
Use the
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ress (510 x 1
2. Bottom-up p
One obvious way to make your swings special is by using a heavy kettlebell. Two to three sets
of 20 (10 left + 10 right) will do the job. You are not trying to get a workout; you are subduing a
heavier kettlebell.
If your snatches are perfect, you may also do a few heavy snatches. If not, do heavy high pulls.
A more insidious thing to do is to do one-arm swings with your usual kettlebell with your hand
soaped up . . .
Soap up your hand liberally and enjoy the pain! Even if you are a serious grip training freak, you
will be humbled by the rip-your-fingers-out-of-the-joints stress of the soap swing. And your fore-
arms will respond with Popeye growth in days.
An important technique point. Subconsciously you will try to slow down the swing at certain
points, make the transitions smoother, and do a few slick grip-saving techniques kettlebell sport
pros use. Dont! Drive your hips as hard as you can, aggressively hike-pass the kettlebell, go all out.
If the kettlebell shoots out of your hand after the second rep, so be it. You are not doing this drill
for numbers but for a great grip. Do you want to get stronger or do more reps?
I am not going to tell you how many sets and reps to do; use your judgment. A total of 10 reps
per arm in as many sets as necessary (5 sets of 2?) is enough your first time out. Overdo it and you
will not be able to do most mundane taskspouring vodka, signing a check, that sort of thing.
(RKC certified instructors, remember to make your victims pay in advance!)
It goes without saying, do soap swings only where you can safely release the kettlebell in any
direction. And dont forget to reapply soap and water as soon as your hand starts drying up.
Another grip-intensive swing variation Russian gireviks use is the mitten swing. Wear a mitten or
a work glove. Unlike the sissy workout glove favored by metrosexuals in fancy health spas, the mit-
ten will make the exercise harder. You will find the handle hard to grip because of the mittens
thickness. The effect is similar to that of Iron Minds Rolling Thunder device.
!
Enjoy the pain
The kettlebell. AK-47 of physical Pavel lays out a foolproof master system that
guarantees you successif you simply follow the
training hardware. Hunk of iron on a handle. commands!
Simple, sinister, brutaland ferociously effective
for developing explosive strength, dramatic Develop all-purpose strengthto easily
power and never-say-die conditioning. The
handle the toughest and most unex-
mans mans choice for the toughest, most
pected demand
demanding, highest-yield exercise tool on the
planet. Guaranteed to forge a rugged, resilient, Maximize staying powerbecause the
densely-muscled framebuilt to withstand the last round decides all
hardest beating and dish it right back out, 24/7. Forge a fighters physiquebecause the
form must follow the function
Once the prized and jealously-guarded training
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