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.

More Kettlebell Training Inspiration!

A few weeks ago I posted a video of Pamela MacElree Snatching a 32kg Kettlebell 10 times on her right and 7 times on her left.

In the meantime Pamela had a BJJ competition but that hasn’t stopped her from moving ahaed on her kettlebell Training Goals.

Watch the video below to see her progress. I think she’ll make 20R20L very soon.

P.S. Pamela also had a kettleebll training article published in Personal Fitness Professional. You can check that out here: PMac Kettlebell Article

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.

What’s it going to be?

Every year at this time millions of people commit themselves to getting better or improving some aspect of their lives. Could be career, fitness, weight loss, lifestyle or just getting off those 5 cups of coffee or Blue Monster!

As a kettlebell athlete I have to ask you, what’s it going to be in 2010? Will you press the 32kg kettlebell? Will you get 200 Kettlebell Snatches in 10 minutes or under? Or will use kettlebell training to help you win more medals in your chosen sport?

You don’t even need to have any outcome goals. You could simply set process goals…like “I will train with kettlebell 4 times per week and hit a yoga class twice per week.”

Just setting process goals will move you towards your outcome goals much easier while having more fun during the PROCESS.

But setting the process goals isn’t enough, you have to act. It’s action that counts! The ability to get things done is what separates people who get results and those who only talk about things.

Talk Does Not Cook Rice. - Chinese Proverb

So what’s it’s going to be? Let me know down below and I’ll help you get there!

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.

1, 2, 3 Get Loose

As a follow up to last week’s video on making the most out of your kettlebell windmills, here’s another tip that will help to make your kettlebell windmills much more effective in your kettlebell training.

For your foot placement, imagine that your heals are connected the ground so they become your pivot point. You want to ensure that your heals are also in line with each other you don’t want them to be in a stagger stance.

From here, you’ll apply the wall drill by keeping your leg vertical and perpendicular to the ground as well as with the arm that remains overhead. These are the pillars of your kettlebell windmill and need to remain sturdy throughout the entire movement.

We’ve got one last quick at home home workout that will leave you feeling really good about the time you spent training…

Kettlebell High Pulls 10 x 10
T Stabilization Rotations 10 x 10
Contra Lateral Push Ups 10 x 5

Beware of the Kettlebell Training Vice-Grip

Kettlebell Training is great for overall grip strength and endurance. The only issue is that most motions of daily living involve the same motions and same gripping actions to those of kettlebell training.

This could lead to over-use injuries of the hands, wrist and elbows. This little drill will help combat that.

Kettlebell Certification Level II New York City

We love teaching kettlebell training to eager and enthusiastic fitness professionals. Whenever we hold a Level II Kettlebell Certification we are constantly amazed at how much more each and every one of the attendees want to learn from us.

This is the October 17-18, 2009 Kettlebell Athletics Level II instructors. Awesome work to all!

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.

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