A few weeks ago, my son and I were on a family fishing trip in Miami. It was Saturday afternoon and we needed to train, so we went down to the hotel gym and saw it loaded with treadmills, small dumbbells and a cable machine. We looked at each other & decided to head back to the room to do a bodyweight workout.
The first group of exercises included Bridges, Handstand Push-ups and Squats. We performed 5 sets of various repetitions. The next group included Split Squats, Dips and Abdominals. We also mixed in several variations of push-ups.
It was a great workout and it was completed in the room. The movements are based on exercises from Paul Wade’s Convict Conditioning book. Another little piece of equipment to bring with you is a jump rope. There are many times I intersperse bodyweight exercises with rounds of jumping rope.
When you are traveling, there is no reason not to train!
Strength & Honor,
Dirty Dozen Move # 5: The Kettlebell Press
There are not too many many things cooler than pressing heavy weight over your head. The Kettlebell press is one of the best methods available to enable you to achieve these great feats of strength.
You may say that I can press dumbbells and barbells and get the same effect. Yes, you can press dumbbells and barbells – and there is nothing wrong with it. However for the “Best Bang for your Buck”, maximum shoulder load with reduced shoulder stress and a greater recruitment of stabilizers, the Kettlebell Press can’t be beat.
The Kettlebell Press differs from the dumbbell press and the barbell press in several ways. Dumbbells and barbells have a unilateral weight distribution, so there is a less of a need for the body make adjustments. Due to the shape of the Kettlebell, with it’s offset Center of Gravity (COG), the position of the weight constantly changes during the movement of the press. This requires more involvement of the core, stabilizers and lats to complete the movement. The pressing motion starts in a racked position with a tensioning of the body ends with the full lockout and the arm pressing the Kettlebell in line with or slighting behind the ear. This motion upward is accomplished with a “J” pattern of travel. The degree of the “J” may vary from practitioner to practitioner.
When pressing, you not only want to focus on pressing the bell skyward, but think about pressing your body away from the bell as well. This will also aid you in rooting with the floor and employing total body tension. We also need to pay particular attention to the width of your stance. Experiment with the wider then more narrow stance. You will discover that you are able to create more tension with a less than shoulder width stance.
As with many Kettlebell exercises, root with the floor, bring your coccyx to your naval, contract your glutes and abs, pack your shoulders and engage your lats. Focus on an exhale with the eccentric movement of the press and an inhale with the concentric portion, all accomplished while maintaining tension and compression.
When pressing heavier Kettlebells, you may employ a slight hip hitch to the opposite side of your pressing hand. This will help you recruit more of your lats. However, be certain no to go so far as to turn the press into a side press. In addition to the Military or Kettlebell Press and the Heavy Press there are many other presses with Kettlebells. Push Press, Jerk Press, Bottoms-up Press, Waiters Press, Side Press and the Bent Press, to name a few. There are also dual bell versions of most of the aforementioned.
Good luck with discovering or enhancing your Kettlebell Pressing Skills! If you have any any questions or comments on this introduction to the Kettlebell Press or any of the other Dirty Dozen Exercises, do not hesitate to contact me.
Train Hard and Train Often – Coach Phil
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