Beware: this is a serious workout combined with a controversial article!
If you want to shape your deltoids into nicely cut and rounded shapes, this is your go-to workout. This awesome workout mainly targets the deltoids with the first 3 exercises, but there are more muscles involved, and it becomes full-body with the jerk and swing.
- Front press
- Side press
- Screw press
- Single arm swings
If these exercises are not known to you, then read the article about them further below.
Weight: as heavy as possible
Perform all exercises on the left side first and then the right side.
1st round 20 reps of each exercise.
2nd round 15 reps of each exercise.
3rd round 10 reps of each exercise.
Each round and/or exercise you can choose to go up or down in the weight, either way, you record the lowest weight, for example, if you start a Front Press with 24kg 6 times and perform the rest of that round with 20kg, then the 20kg is the one you record.
Important: it’s extremely important to rest before full muscle fatigue sets in, and you need to choose the weight accordingly so you can complete the full three rounds.
Warning: these are not beginner exercises, don’t perform this workout unless you’re familiar with them, or run serious risk of shoulder injury.
See example in the photo below on how to record your results.
Mine was as following
(E stands for exercise)
|Round 1 Left Side|
|Round 1 Right Side|
|Round 2 Left Side|
|Round 2 Right Side|
|Round 3 Left Side|
|Round 3 Right Side|
My time was 92 minutes and 58 seconds.
Have you done this workout? Post your results on the Cavemantraining website.
Watch a video of the Twist Press (AKA Screw Press) below.
The Press Exercises!
This will be controversial, but that’s me, I like going against the grain and do what makes sense for me, whether it’s going against something that has been a standard for over 100 years or not! If no one ever stands up, it will just become more and more confusing for newbies. As you might or might not know, I begun renaming improperly named exercising a while ago, and made the Romanian Deadlift my first victim, as it’s technically far from being a Deadlift and causing confusion. So I came up with something that made more sense 3HL, which stands for Hip Hinge Hang Lift. *when I say I begun renaming, I mean that I made an attempt at it, mostly ignored by the rest of the world.
Now that’s out of the way, let’s address the controversy in this workout, and start with what I call the front press, which most people will probably call a ‘press’ (but what press are you referring to?) or the ‘strict press’ (a little bit more detailed, thank you). Why do I like to call it the front press? Because the way I look at it; you got front, side and rear deltoids, with the front press your kettlebell stays at the front and you’re working your front deltoids; with the side press your kettlebell comes to the side and you’re working your side deltoids; with the screw press (I got a lot more to say about this one) your kettlebell comes to the rear and your working your rear deltoids plus many more muscles.
Let me tell you something, if you asked a group of 10 people to do 50 presses, I bet you anything you’d see an array of different angles being employed by different people, and changing angles as they get fatigued. I like to program so it’s clear, if you need to do 50 front presses, I want you to do 50 front presses and rest, or go down in weight if you can’t get that same angle.
The ‘side press’ is commonly known as a press you perform while you bent away from the arm, but why is there no ‘bent’ in the name? I don’t like it, to me this is not the right name for what it’s currently used for, so I’m taking the side press and giving it to my non-fictional buddy the ‘side press’, with this press your arm makes a half circle going to the side and ending above the shoulder. Granted that the side press is not continuously going to the side while completing the half circle, but although I like common sense, there has to be a fine line between common sense and becoming extremely anal.
Here comes the ‘bent press’, the ‘bent press’ is also know as the ‘screw press’ which in my opinion makes a lot more sense, but the ‘bent’ press’ is the more commonly known name for this awesome exercise, and if I’ve confused you by know, I think I got my point across. The ‘bent press’ is pretty complicated, but trying to describe it in a few words; standing in racked position, twisting the torso to the side that is holding the kettlebell, pulling the lat down, i.e. trying to get your elbow on your hip, your pulling yourself down under the bell by bring your torso towards the ground and looking at the kettlebell, there is no pressing, once you’re under the bell you stand up. Awesome shoulder rotation with this exercise by the way. I’m on the fence about this one, and the oldies like strongman Arthur Saxon will probably turn around in their grave if they knew I was discussing the name of an exercise that’s probably been around for more than 200 years.
Here is my problem with the name for this exercise, there is no pressing, so why include the word ‘press’ in the exercise? A novice attempting this exercise without knowing the specifics of it, will probably twist and start pressing from a very dangerous and unconditioned angle. I’m not saying one should never press from that angle (one should if they’re conditioned and I certianly do so) but I am saying, this particular exercise is not a press, yet it’s named as a press.
Have I got a better name? A few things come to mind that could be a more descriptive solution:
- Twisting Pull-under / Twist Pull-under
- Bending Pull-under / Bent Pull-under
- Twist Pull-under
I prefer Twist because the applicable definition “move one’s body so that the shoulders and hips are facing in different directions.” suits this exercise a lot. I choose Pull-under as you’re pulling yourself under the kettlebell.
Have you got better ideas or do you think it’s just a bunch of nonsense and we should just continue with the names that have been given 200 years ago, even if they don’t make sense in some cases. Speak now, or forever hold your peace.