Tension, tension, tension.  Learn to create it and you WILL become stronger overnight.  When I first heard that I could become stronger literally overnight, I was of course skeptical.  After I put the principle of irradiation into practice, I was amazed at just how much more weight I could lift, literally overnight.

I believe very strongly in creating tension during the grind lifts.  So strongly that I can at time over do it when training others to become stronger.  Without tension you are weak and prone to injury.  Learn to create tension before and during your lift and you will immediately be able to move more weight and be safer in the process.

Irradiation is best explained with this simple example that you can test right now.  As you read this, stand up and make a fist.  Nothing special, just make a regular tight fist.  Now, squeeze it even tighter.  You want to go from making a tight fist to making a tighter fist.  Now, make it even tighter.  I mean squeeze like you have never squeezed before.  Your knuckles should be turning white and your finger tips ought to be on the verge of cutting through your palm.

If you are doing it right, if you are squeezing for all your worth, you should notice that not only is your forearm contracting but your bicep and tricep and shoulder and even your chest ought to be contracting.  This is irradiation.  The tension spreads from your forearm and amplifies the strength of the working muscles.

Now, apply this to an overhead press.  Instead of just picking up a kettlebell and pushing it overhead, pick it up and crush the handle for all your worth and then press it.  The same thing will happen that happened when you made a fist.  Your shoulder and chest will contract harder then before because the tension has spread from your forearm up through the primary working muscles.  Again, you are amplifying your strength.

Taking the same example of the overhead press, try creating tension in your legs, glutes, abs and lats as well as in your forearm and the affect will be that much more pronounced.  If done correctly, this one technique should increase your pressing power considerably.  Irradiation should be employed on all your grinding lifts.

Not only will you be able to move more weight but you will do it more safely.  Tighten the abs and glutes during your presses and your lower back will be virtually impervious to injury.

One important point to consider is that you must create this tension BEFORE you begin your lift.  A muscle under load cannot contract to it’s fullest potential.  A good example of this is to watch an arm wrestler.  You will note that as the two opponents lock hands together and prepare for battle, they each create a white knuckle grip on the others hands.  If one of the competitors were to wait for the referee to say go before creating tension, the match would be over before it even started.

When performing a kettlebell clean to a press, it is important to create the tension in you body as the bell is coming up to the chest, just before it is caught in the rack position.  If you have been lifting kettlebells for a while, you know that it is usually easier to clean the bell between each press then it is to clean it once and perform multiple presses.  This is because you get the advantage of resetting the tension in your body in between each press.

Remember, tension equals strength, and lots of it.

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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