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:
- 8kg/17.6lbs
- 12kg/26.4lbs
- 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.