u/swingthiskbonline

3 Triceps focused Kettlebell Exercises for a bigger press

Upvote if this helped you!

Want a PERSONAL RECORD with your KB Press?

You're going to want to train your triceps hard for the lockout especially.

+Heavy modified Tate presses. 2x60lb is VERY heavy for this. Start light maybe with half the weight and come close to your shoulder.

++If you don't have a dip station, do triceps focused dips on wide based KBs

+++ Triceps focused pushups on KBs for more ROM

Hope this helps!

Joe

KBOMG

This is my starting test to begin my PR Pressing plan.

I took off 3 months from heavy lifting to focus on mountain bike time trial racing. kettlebell training is what I've done since 2009 and the goal has always been to use it to better my riding and injury prevention.

Of course I have done many KB competitions in that time up to competing at the wksf world championships. But biking has always been WHY I train with kettlebells.

Got 4 on my right and 5 on my left.

Let's go!

1. The two handed clean is A great way to learn the pathway for single arm cleans

2. It is. An incredible exercise for very heavy KBs

I use it all the time

It's not always about how heavy you can lift or pushing boundaries.

Recovery sessions are just as important as the ones that you push yourself on.

Lighter movements allow lymph and blood flow to help tissue recovery.

But don't turn a recovery workout into a burner cardio session just because it's light.

Some sessions should be super short in duration and utilize light weights .

You should feel energized after then and not be adding to physical muscular or nervous system fatigue

It's all part of the plan for longevity and health.

Take it from me I'm 46 years old and have trained dominantly with kettlebells since 2010.

You can't always have PRs or do more every workout and every week.

PRs and increases happen fast when you first get into kettlebell training as basically what is happening is you are getting much more efficient. Once your form is really good, It is harder to see number and rep weight increases.

Personally, I may never be able to press a 56kg kettle overhead without the help of my legs a little bit and I'm totally okay with that. I'm not going to let it frustrate me or get me down if I cannot.

Remember, recovery although it's not flashy or might not get likes and recognition or motivation online ,it is important

So happy to have this vinyl

Ihave all their other stuff except the shrimp session albums. Was happy to get this when it came out

This is how I make the alternating Z Press tougher without heavier weights.

Alternate arms but keep one KB overhead the whole time

Shown with 2x28kg.

This will FRY your triceps and challenge shoulder stability plus mobility needs.

Can you do it?

Joe D

The Z press from Zydrunas Savickas {one of the best OH pressers ever} is one of my favorite ways to increase my overhead kettlebell presses.

They are great as you can't use your lower body and engages the torso and deep hip flexors in a way you rarely do with kettlebell training .

Increase your lifts here and I guarantee your basic standing presses will go up.

Here is the simpler alternating version which takes twice as long to get all the resonin so your torso is challenged for stability endurance (always important for KB work) I will share a harder version tomorrow .

If this is tough for you to get reps this high with heavier weights , you could use this exercise as the exercise for my outer limits pressing protocol.

How do you think I'm going to make this more challenging?

I've taken an extended quarter Off of weight training to focus on my cycling and bike races and this is one of the first things I did when I reincorporated kettlebell training

Full body torso and hip with some rotation

60 lbs 28kg

Rotational pickup to shinbox getup and lunge.

Could be great to enhance your TGU and leg work with kettlebells

What do you think?

Could you do this for 2 minute continuous sets?

Almost all of my two handed swings light or heavy will

Look similar to this timing wise, depth , etc

No matter what they weight it's all about force production, balance, counterbalance and force absorption

I will do other styles of swings dependent on many things , goals etc.

No it isn't "heavy" at 26kg but there is no need to put the force needed to swing a 48 or 56kg bell into a 26kg weight .

Over all these years the biggest thing I see that is absolutely unnecessary IMO is to SLAM YOUR KNEES INTO EXTENSION at any weight whatsoever.

"Violent hip snap" is a bad cue in my mind. But it's easy to say and visualize.

If you're entirely focused on locking out your quads during an athletic movement , you will be turning off connection to your hamstrings.

Glutes , hams, quads and even adductors are all equally important parts of a swing , jump , etc.

Anyway. That's my thought and I've never had any knee issues from kettlebell training in all this time .

{ I did tear a meniuscus on from a bike crash whilst hardcore training for a triathlon though}. 😂

Anyway just a thought from a long term user that likes to train heavy often , strength mobility with KB and KB sport.

Joe

KBOMG

I see a lot of people loading the weight incorrectly when doing my somersault squat. You want to keep the weight as close to your hips as possible so it rises up with your hips maintaining only quadriceps tension

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When people hold it out in front of them, it decreases the challenge of keeping the weight focused on the quadriceps with less back loading.

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This exercise is to be done last and if you want to build your legs it is great to use single leg exercises such as lunges, etc. Before doing something like this

There's always that one guy saying kettlebells can't make you strong. oK.

What about Mobile? Resilient? Coordinated? Conditioned?

Overall you can get improvements with all of those if you're consistent

The beauty of kettlebell training is you can get all of those metrics from all sorts of weight ranges. It just depends on how you use them.

I haven't pressed this weight in at least 6 months. But presssing wasn't the hardest part.

Strength isn't JUST about how much weight you can move.

It's about how you can control it. Support it. Move it. Move into other movements..

48kg. Some little kettlebell fun.

I lift weight much lighter than this often.

Trust me it's not ALWAYS about heavy numbers on a scale....

Forward flip swings are incredible for the torso.

Single arms even more so.

This reverse lunge with 26kg took all I had. Couldn't get more than 4 in a row

A reasonable way would have been 20 kg for me but all I had in the car was a 26

This took some of the most speed and precision that I could muster

Joe KBOMG !

I probably haven't done weighted dips in 8 years so I tried to see how it felt ended up doing multiple sets of five.

Not looking to go any heavier than this as I usually do very high rep sets

I really haven't been lifting heavy lately as I've been giving my body a chance to recuperate. I've been putting high mileage on my bike through the week though