21-Days to Kettlebell Training for Beginners

Day 14 Kettlebell pressing

The following is a summary of day 14.

 

  • Before you can press you will need to clean and rack
  • I’m covering the overhead press but there is also the chest press which is not covered
  • Before you press create tension and lock everything out so not to lose power during the press
  • Tension and locking out creates a stable base to press from but also recruits more muscles
  • Protect your lower back through gluteus maximus contraction (and hamstrings)
  • As the bell comes overhead you’re moving underneath it
  • You want to end up directly under the kettlebell
  • It’s ok to work on overhead range with a light weight
  • The triceps lock out the elbow
  • Keep the shoulder safe through lat engagement and pulling the scapulae slightly down
  • Once overhead let the weight rest on the skeletal system but keep pressing up
  • Obtain a good overhead lockout on each rep
  • Work on full range for mobility and flexibility
  • Full range means longer under tension which is good for strength
  • Keep the elbow under the weight during the press

 

Task

Your fourteenth task is to complete as per below.

 

Train your press and work your way up over time:

  1. 8kg/17.6lbs
  2. 12kg/26.4lbs
  3. 16kg/35.2lbs

Duration and sets:

  • 4 reps each side
    1 set and 10 seconds rest
    Repeat 4 times
  • 6 reps each side
    1 set and 15 seconds rest
    Repeat 4 times
  • 8 reps each side
    1 set and 20 seconds rest
    Repeat 4 times

 

Submission
You can film your pressing for feedback. Submit your video in any way possible. See the bonus lecture for suggestions.

 

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