Kettlebell Bottoms-up Press
September 14th, 2009
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by Dennis · Filed Under: Uncategorized
You hear trainers all the time telling you to stay loose. When you swing a golf club, shot a basketball or throw a javelin, loose and relaxed it the prescription for success. Want to move a lot of weight in lifts like the military or bench press and tight is the only way to go.
If you are going to perform a lift such as the kettlebellmilitary press, and you are looking to press a lot of weight, you have to learn how to create tension in your whole body, from your toes gripping the ground to your hand crushing the handle of the bell. Each and every muscle in between has to be tense. Become a pillar of granite. Lose the tension and you are going to be leaving a lot of weight on the table, or the ground as the case may be. Learn proper tension techniques and your ability to lift more weight will instantly increase.
A good way to learn to create tension throughout your body is with the kettlebell bottoms-up press. Simply clean a kettlebell into the rack position with the bell above the handle. You will note that you must squeeze the handle very hard in order to even keep the kettlebell in this position. To get it above your head will require you to create tension throughout your body and power breathe as you press the weight. Keep an eye on that sucker at all times. They tend to hurt when they fall on your head.
Start with a light kettlebell and press it like it weighs a ton. Learn to create this kind of tension with a light weight and when you pick up a heavy bell, it will feel light and you will be lifting it over your head without hesitation. Your friends will be awestruck at your rapid strength gains.
Yours in Health,
Dennis
This post is meant to give you some ideas and get you pointed in the right direction as it relates to using a kettlebell. You will obviously not master the kettlebell just by reading this post. I would strongly suggest you seek out quality instruction either with a certified trainer or through the use of books and videos. The best in the business is Pavel Tsatsouline. I would suggest to you “Enter the Kettlebell“ by Pavel. As with any fitness routine, check with your doctor first.
