Kettlebell Kings Blog

Natural Press Overview

Posted by Kettlebell Kings on Apr 13, 2018 5:32:57 PM

We are excited to have Dave Whitley contribute this piece on the Natural Press. Dave has been training with kettlebells longer than most, written on kettlebell movements and performs as Strongman feats across the world. (pictured right, photo credit: http://rdellatraining.com/ )

By Dave Whitley: 

If you have been lifting kettlebells for very long, you are probably familiar with the strict one arm press or Military press. For this lift, the body remains almost completely still and the weight is lifted from the rack to an overhead lockout.

Many people have also heard of the Bent Press.  For this lift, the weight remains pretty still, at the same distance from the floor and the body moves into a bent over position with a locked elbow. More weight can be put overhead with on hand by this technique than any other method.

If we look at these as two ends of a continuum, we have several choices of overhead pressing variations in between. One of the most powerful is the Natural press, which is term I picked up from strongman Bud Jeffries. In the natural press, we see elements of the bent press, side press, push press and military press. The guiding principle of this lift is to find where YOUR body and YOUR individual anatomy can move the most weight. 

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Topics: kettlebell press

Hardstyle 101: The Press

Posted by Kettlebell Kings on Aug 27, 2017 6:14:25 PM

In our first Hardstyle 101 post with Zack Henderson he broke down the Kettlebell Snatch. If this is your first time reading in the Hardstyle 101 series, we recommend you start there as Zack covers a couple of introduction items other than just the execise itself. In this post, Zack breaks down The Press.

Zack has previously shown us how applying kettlebell movements can help improve your power lifting numbers.  We love working with Zack because of his knowledge and understanding of not only kettlebells movements but how they can be applied to different aspects of working out as well as being able to thoroughly explain them. 

by Zack Henderson: 

The Press

The one-arm military press is one of the best places to practice the subtleties of tension techniques and experience the immediate difference in performance.

Once in the racked position, the goal of tension is to provide a stable “platform” for the press and keep the shoulder in a safe position.

Here, the aforementioned “active static” idea is applied practically through the entire body.  The toes grip the ground with the intention of “burning a hole in the floor” in order to promote a sense of rootedness.  The quads, glutes, and abs, aka “The Holy Trinity of Strength,” are contracted to keep the pelvis and low back locked.

But why involve the entire body to such a degree when the military press is a simple shoulder exercise?

Because this is the groundwork for learning how to channel your strength.

Such an approach runs in close parallel to many philosophies in powerlifting training.  Working high tension techniques with submaximal weights better prepares one for handling heavier loads.  When you treat your warm-ups like max attempts, that new PR will feel like home.

Once the skills are learned, you can begin to dial in the “sweet spot” - the amount of tension needed to lift the weight without going overboard and slowing yourself down.

Watch a demo of The Press below! Make sure to suscribe for most posts like this breaking down technique by entering your email in the pop up, field on the right on desktops or below on mobile!

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Topics: Hardstyle Training, kettlebell press