I am a big fan of Star Trek the Next Generation.  I don’t go to conventions or dress up like a Klingon but I enjoy the show a lot.  I have always fantasized about going into space so I guess that’ why I like it so much.

Anyway, in the show, the captain of the ship, Jean-Luc Picard played by Patrick Stewart always utters the word “engage” to the helmsman which signals him to hit the gas.  Nothing happens until the captain says “engage”.  What the heck does that have to do with kettlebells and strength training you ask, everything.  You see, in order to push a significant amount of weight overhead or off your chest, you must learn to engage the lats.

Most people link of the body as being made up of muscles that pull and muscles that push.  The delts push and the lats pull, or so most people think.  Truth is, powerlifters have known forever that benching a lot of weight is more about the lats then the pecks.  This holds true for any kind of pressing.

In this example we will discuss the kettlebell military press.  We know from our training that a good press is set up by a good clean.  When we rack the kettlebell, we want to be tight, our muscles primed to explode the bell overhead.  Part of being tight is to flex the lat.

Stand up and pretend that you have just cleaned a kettlebell into the racked position.  Now, without pressing the weight with your triceps or delts, try and push it overhead.  You’ll note when you do that the lats engage and your elbow actually lifts off you chest a couple of inches.  This only happens when you properly engage the lat.

The picture on the left shows the lat not engaged and in a weak position.  Note how close to the body the elbow is.  The picture on the right is after engaging the lat.  Note how the lat pushes the elbow slightly away from the body.  This is a strong position to be in.

Now, in one continuous motion, start pushing the kettlebell overhead by pulling your tricep across your chest and towards your lat while you push with your delts and triceps.  Image that you are trying to scrap peanut butter off of the underside of your arm, up near your arm pit.  This visualization helped me get in the grove.

Once the kettlebell is overhead, actively pull the bell back down into the racked position and repeat.  If you are having difficulty getting into the grove from the racked position, start by first snatching the kettlebell and starting the press from the top down.  Some people find it easier to engage the lat by first pulling the bell down and then pressing it back up.  Either way is fine.

Give this a try and watch your pressing power in all the pressing disciplines skyrocket.

Kill It!

Dennis

P.S. – Have a question about anything I’m doing, email me and I’ll be more then happy to answer it.  ironkettlebellfitness@gmail.com

Before entering into a fitness routine, especially one that incorporates kettlebells, be sure to consult with your physician or medical professional to be sure you are healthy enough to begin a strength and conditioning regimen.  Be sure to learn the proper way to perform each lift and complete each exercises in strict form employing a spotter when applicable.  In other words, if you hurt yourself, it’s your fault.

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