Archive for the ‘Bottom’s up press’ Category

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Since the inception of this program, I have tried to offer as much of as a periodization that one could do without the doers not working directly working with me. So you may that the last few sessions have had a focus of cardio or aerobic training. However, as with anything, everyone needs to take time off from an approach to recover and get ready to kill it in that area again. So this week ‘s workout has a strength emphasis with the goal of getting you stronger in the overhead press.

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Everything that you need to know is in the video below. Take a few minutes to learn how to do this workout and get strength results!

 

 

 

 

 

 

 

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

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The swing is a great move for fat-loss, sports conditioning, strength work and many other applications for training for fitness. As well as with the proper instruction, it is relatively easy to learn and can be used to condition in pretty safe and very low impact way.

These preceding factors amongst many others inspired me to create a workout using this move as the center piece of it and to bring you a workout that is simple but challenging. That will help you get leaner, stronger and make your heart love you. ( after the session of course.)

Weekly Workout: The hold on swing workout

This workout is super simple to do, all that you need is a timer, relatively heavy kettlebell and mental toughness to finish it.

It is done by doing the following:

45 seconds of one or one or two handed swings,

5 to  10 pushups or a plank if you do push-ups yet, (25 sec.hold)

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

The overhead press is an often feared move in the fitness world as an other move can be depending on the person that is using it or teaching it. As with most other exercises it doesn’t have to be this can be a movement pattern that can and in my opinion should do to develop strength and work capacity as you train for better and higher fitness levels. This doesn’t mean that every single human being alive today will be able to do it without pain even if adequate mobility is present and proper mechanics are used and if that is the case for you, lateral raise, front raises and push-ups are fine to develop strength for you.

The definitely is the exception and not the rule, so the rest of us can follow these progressions and variations for their pressing pleasure! So let’s get going and getting stronger!

KB:

Half kneeling/tall kneeling:

Bottom’s up:

See-saw:

Barbell Variations

Military:

 

One arm press:

 

Pushpress:

 

 

Sandbag shouldering:

 

Body weight variations:

Hand stand/ pike progression:

 

Enjoy these exercise friends and get stronger in the overhead pressing movement!

(Bottom’s up kettlebell and donut press. A super Kung-fu advanced variation!)

Variations of exercises are awesome to use, if the right purpose is presented in any program to do so. The kettlebell bottom’s up press is an awesome exercise along those lines. This exercise is a very useful drill for many different reasons and in my opinion should be added to any strength or fitness program. Here is the clincher though, hopefully before doing them, you have spent enough time on training your basic overhead press and don’t want to move on to the b.u.p. due to just boredom.

Over the last few years, I have used this exercise to help my clients, get stronger, leaner, improve their wrist stability and press better and this post will be a quick “rant” on that topic and brief tutorial on the move in the video below.

My thoughts on the B.U.P.;

 

I am deeply in love with this move, so much so that my wife probably should be threatened by it. (Just kidding) But seriously, I have this move to be a great tool to use in my training tool box and will get into some of its uses below.



I have seen this move build strength, help create better balance between wrist extensors and flexors in my clients and as a result creating better stability in the wrist area. I have also witnessed strength levels or the ability to create tension increase resulting in some of my clients unintentionally getting stronger in the over head press. One of my students press went up two bell sizes in a short period of a few weeks. As well as better creating awareness of body mechanics in the kettlebell rack position and throughout the pressing movement.

How to do them:

Now that you know how to do them in a very basic way, get to work and add them into your training. Remember to chalk your hands and or the bell before you do and get complete focused on doing this move that can help you become just better!

If you are looking to progress in your fitness, give me a buzz for my online coaching and program design service!