Yesterday was Day 572 Overhead Press Every Day.
A few light press days mixed with the 10,000 swings challenge (which isn’t quite complete yet during this month of may) saw the streak continue.
Seems any time my interest waxes and wanes – it’ll wane, I’ll go light for a bit, and then my interest waxes back on strong.
Kettlebell pressing in general can function like my long term pushups have.
Something easily doable daily, that may not be the heaviest, but keeps you strong, and with perpetual pyramid base building WILL increase max strength (given the consistency and the longer time frames).
Going daily on a movement pattern you really can heavy/light/medium it for forever.
That said however, my opinion is that the magic is in mostly medium with regularity, light when the mood or body says for light (it’s entirely okay to train light for long terms once you’ve reached intermediate levels), and heavy…well for me heavy is more mood based than anything.
The kettlebell does not reward normal gym protocol like 3×10.
To jump 8kg (or 4kg) on a one arm press variant, a set of x10 is really a minimal performance ability…
So stop thinking in terms of 10rm, and that “anything over 30rm is just endurance”.
(oh how often that is repeated in the furtherance of weakness)
And now we’re back folks with our very frequent star the 30 to 50 rep philosophy!
Yeah!!!! (picture kermit for effect)
Start at a standing press. Work THAT bell to a flying set of x30 reps.
The next jump is going to be comically easy with that strong a reps base.
With the next heavier bell work on it to x30…
But now mix in two things ;
2. Z Press
3. Bottoms Up Press
With the lighter bell work on these to a set of x30.
Those two movements run parallel to each other, when the reps are met on them you get to the hardest variant
Stage 4 :
Bottoms Up Z Press
As you’re running this movement progression you’re also running it at earlier stages with heavier bells.
Every so often you recycle back step(s) with a lighter bell looking to take your 30rm to a new PR of 35 to 50rm.
(and heck, even 75rm I’ve found useful before on the leg press – it too could be a valid rep range for oap variants (strength-endurance skew, while not powerlifting, is a beautiful thing))
If you were to buy one adjustable bell, then singles at 36, 40, 44, and 48kg run this guideline for a long time – the consistency more important than the exact details of what movement variation, the day’s reps, and which weight on any given day…
You’re gonna work to the heavier bells within a few years at worst.
Kettlebell training needs more volume than standard gym training.
And lest ye summon the irate ghost of Norbert Schemansky upon you realize “to press a lot press a lot”.
Accept that you’re gonna be doing hundreds of reps over a long time, find the space of your own little courage corner, and get to it.
You’re stalling out pressing a bell?
You need more base beneath it.
If you get yourself to moderately decent at bottoms up pressing, a normal press a good bell size (8kg jump definition here) heavier is going to be easy.
(a bottoms up press is MUCH HARDER leverage therefore in practice equals a heavier normal press on the demand on the shoulders)
Take this in mind, and do the harder variants with the lighter weights, the easier variants with the heavier weights…
Do all of them, sometimes this, sometimes that in a rotation of awesomeness…
And eventually you’ve morphed into something like a sixty something russian named vadim and are boggling minds with high rep bottoms up z presses with (in my opinion) inappropriately and inaccurately nicknamed “beast” 48kg kettlebell.
The strength potential is in you.
Now shh, ahm huntin wabbits.
#kettlebellworkout #kettlebelltraining #kettlebellpress #kettlebell
This Was Seen On Reddit First, And Then Also On YouTube Community Posts In Full, Extremely Short On IG…Here’s A Reddit Link :
Pressing Thoughts : A Kettlebell Press Progression Proposal otherwise Day 570+ Overhead Press Every Day & Counting
byu/J-from-PandT inkettlebell