3 Overhead Pressing Tips

Your body has natural reflexes that when stimulated can help enhance your kettlebell training exercises and results.

Here are 3 that work very well with Kettlebell Overhead Pressing variations. But they’re not limited to those kettlebell exercises.

But first a quick update on our live events:

Click Here to register for our Kettlebell Certifications.

Click Here to check out our Kettlebell Live Events page.

Just because you can…doesn’t mean you should…

Here’s a great example of a kettlebell exercise that really serves no purpose other than stroking the performers ego. There are other, perhaps better ways of training your “core” that have a much lower risk to benefit ratio.

I didn’t create this picture, I don’t endorse it and I actaully recommend against. But boys will be boys…I understand but don’t go blaming kettlebell training when you mess up your body.

Kettlebell Training Inspiration

Many people have written in and shared their 2010 kettlebell training goals. Thank you very much.

Many people mentioned performing some kettlebell exercise with a 32kg kettlebell, mostly pressing.

Here’s a quick video of Pamela MacElree of Kettlebell Athletics snatching a 32kg kettlebell for 10 reps on her right and 7 reps on her left. Pamela’s goal for 2010 is 20 snatches on the right and left. Do you think she’ll make it?

I do.

By the way, Pamela does what is known as a Half- Snatch or Health-Snatch by lowering the kettlebell to her shoulder. This is perfectly legit. Original Kettlebell competitions consisted of half-snatches and were later changed to the variation we see now.

Your Kettlebell Training Not-To-Do List {Part 2}

Well it seems hat everyone out there has their own Kettlebell Training Not-To-Do List! Thanks for sharing! Here are a few more that I feel are important. I do have a suspicion that we could keep this going for quite a while.

4. Do not become dogmatic and close your mind to other training options and opinions.

Do not sell all of your dumbbells. Do not sell all of your barbells. Do not subscribe to only one camp of kettlebell training either. There are times and situations when one training option will outweigh the rest. This could even include variations of the same kettlebell exercise. For example, we teach our athletes to snatch their kettlebells in a vertical path directly from the floor. They’re looking for power development and that’s all, they could care less about snatching a kettlebell for 10 minutes straight.

We treat kettlebell training as a means to an end- athletics development. At other times we treat kettlebell training as the end itself, as we have many kettlebell geeks as clients and athletes. Your kettlebell training has to fit within the context of what you’re after. Use the correct variation for the correct response and use the correct training tool for the correct physical attribute. It’s that simple.

 

5. Do not take your kettlebell training too seriously-

Don’t forget to have fun and enjoy the process. Kettlebell training is one of the most fun ways to train. You can take it anywhere, it’s quick, rewarding and easy to implement.

Remember, kettlebell training was originally marketed within the U.S. as the poor man’s alternative to Olympic Lifting.

There are months and weeks where your training numbers will matter, so write everything down and focus.

There are other times when taking your kettlebell to the beach or park and whipping it into the air is your best medicine. Allow your body to feel those ups and downs naturally and respect it.

6. Do not forget to include others in your kettlebell training lifestyle-

My wife was never really into working out until I got her hooked on kettlebell training. My 6 year old son sees kettlebells everywhere and has quite a good 2-arm swing. My 2 year old son’s 2^nd word was kettlebell, his 3^rd was BJJ. No lie!

Training with friends and in groups adds an outstanding dynamic to your training atmosphere. Many kettlebell training programs work great with partners:

• 1. Partner Ladders- You go, I go. If you want even more rest between rungs add another training partner. We did this in the Marines with up to 10 people per pull-up bar and my pull-up numbers were never higher.
• 2. Partner Intervals- You Go, I go. If you want to manipulate the work: rest ratios simply add a training partner or two. There are several ways to work these partner intervals but that is the subject for a future post.
• 3. Team Relays- This is always a favorite within our group kettlebell training programs. Which team can complete a certain amount of work first? Maybe 500 swings, 800 meter run and 500 Push Presses. Teams can divide the work however they see fit and it’s always fun watching them develop their own strategies. Just a quick side note: Whenever we divide the teams into old farts and young whipper snappers…it’s the older crew that wins out. Must come from experience.
• 4. Many many more options- I’ll write more other group/partner workouts in future post.

P.S. I would love to hear how you training with others or how your run your group classes. Lay it on me homie!

Your Kettlebell Training Not-To-Do List {Part 1}

I’m a huge fan of Tim Ferris’s Book, “The 4-Hour Work Week” Although a lot of what Tim discusses within his book isn’t exactly new; he presents it in such a way that is easily understood and actionable. And it’s Action that gets things done. But as Tim points out in his book, what you DON”T do is just as or even more important than what you DO do.

With that in mind here’s my Kettlebell Training Not-To-Do List. Please feel free to add your very own items within the comment section below:

1. Do not do too much too soon- I know that you’re psyched about your new training program and your new training tool but DO NOT go overboard.

Many kettlebell exercises may be completely new to you. You may have never worked your hamstrings and gluteals with the same intensity and focus as with traditional kettlebell exercises. When we do our 2-day kettlebell certifications, the attendees always complain of sore hamstrings and gluteals on the second day…and most of them are fitness professionals that are in great shape otherwise.

Likewise, in most situations people are not used to having their heart rates increase through high-repetition weight training. It’s a training stimulus that’s foreign to them and their systems…mind included, and they’re often not prepared for the workload or intensity.

Take it slow, only introduce 1 or 2 new movements into your training at one time and keep the overall training volume low. You’ll progress quickly and save yourself from unwanted injuries and soreness.

2. Do not obsess about kettlebell training!- I’m a kettlebell geek always have been and probably will always be. I love training with them, I love training others with them and I actually think that kettlebells make training fun for most people.

But, you can consume too much kettlebell training information. And when you do it leads to paralysis. I suggest you find 1 or 2 kettlebell training resources to follow and stick with that. I suggest that you follow us :) but the choice is up to you. Save the other kettlebell training resources and fun reading for Fridays. Only on Fridays, the other weekdays are the times to get down to business.

3. Do not waste your time trying to master obscure and ineffective kettlebell exercises-During one of our kettlebell certifications I once had a trainer show me a kettlebell exercise that she developed for Tennis players. I still have no idea what the hell it was supposed to do or which athletic attribute it was meant to enhance. It was so complicated and complex that she had to think about 4 times before she could show it to me.

For best training results apply the 80/20 rule. What 20% of your kettlebell exercises provide you with 80% of your results? Chances are that it’s the basics. Snatches, Cleans and Presses/Jerks, Swing and Squats. No need for Bottoms-up Diagonal Windmills while blindfolded holding a cat.

P.S. Stay tuned for Part 2 and 3 coming this week.

P.P.S. Please leave your own suggestions in the comment section below, I’d love to hear them.

Kettlebell Training Around Injuries

Let’s face it, injuries are no fun, and more often than not we completely stop training when we get injured. If your injuries are minor you still might be able to work out other areas of the body.

We got an email the other day from a fellow kettlebell enthusiast asking for some suggestions on the types of kettlebell exercises he could do that didn’t involve any weight bearing movement on the ankle complex.

So we have two for you…

First is the the Kneeling Kettlebell Clean and Press. This one is great for this scenario but it’s also great for using kettlebells that have become too light. By kneeling you take the hip drive out of the kettlebell clean, and even a lighter weight becomes very challenging.

Take a look

Another great one is the Kettlebell Half Turkish Get Up. The Turkish Get Up in general is a great full body workout, that also plays a major roll in developing shoulder stability. Here the half Turkish Get Up still works all the muscles of the core and the helps to develop shoulder stability without having to worry about the ankle complex.

Here you go

Kettlebell Training Biceps gone wild

During kettlebell training exercises and workouts your biceps should not be heavily involved. However, they can take a beating if your new to kettlebell training or new to some kettlebell exercise variations.

You can’t avoid working your biceps to some degree when elbow flexion is involved but your hips should be producing the majority of elevation and momentum on the kettlebell.

This little stretch hits your biceps just right…be sure to ease into this one and find your sweet little spot. We’re all a bit different.

A favorite kettlebell exercise

During our Kettlebell Certifications for Fitness Professionals a few Kettlebell Exercises always become a favorite amongst the trainers that are attending.

The 2-Hands Anyhow is one of those Kettlebell Exercises. We teach 2 different variations of this exercise, this variation is based off of the Kettlebell Windmill.

Ketlebell Athletics Coach Level 2, Juan demos with outstanding form below. That’s 2 x 24kg kettlebells.

Why Your Kettlebell Won’t Swing (Part 4)

The Kettlebell swing should be a very simple kettlebell exercise to learn…and it is for the most part. It shouldn’t take an entire 8-hour day to learn or to teach the kettlebell swing.

There are however certain issues that could stop you from getting the most power from your kettlebell swings.

• Tight Hip Flexors
• Weak Gluteals
• And Weak Hip Flexors

Basically, all these issues are related through your nervous system and their inter-action with one another is what creates how well or how poorly you swing your kettlebell, run , jump or make love.

Follow along with the video below. This method should be applied last, once you’ve gained your new range of motion.

P.S. How to Fix your Goblet Squat. This 17 Part series (it’s very complicated) will begin next week.

Kettlebell Overhead Presses

By design the kettlebell allows for some unique exercise variations. Although these kettlebell exercises are all overhead presses, they all have a much different feel and do affect different areas of your grip, shoulder complex and core.

Try these out! let us know which variation was your strongest, which one was your weakest?

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