We are really excited to announce the beginning of our partnership with Steve Cotter & IKFF!
Kettlebell Kings and Steve Cotter are now working together to provide amazing content designed to help you get maximal use out of your kettlebell. Steve Cotter is a dynamic force in the world of fitness, sports conditioning, and mind-body practice. A global pioneer in Kettlebell training education, Steve has personally instructed thousands of fitness professionals around the world through his International Kettlebell and Fitness Federation(IKFF), which he founded in 2008.
Photo credit: Photographer: Taco Fleur, www.cavemantraining.com
Also, our personal favorite, Steve is on the Men's Health Magazine 'The 100 Fittest Men of All Time' list. When we started our business in 2012, we obviously were well aware of Steve and we could not be more happy to be working with him and providing him another outlet for teaching the greatness of kettlebell to the world. You can read and watch more kettlebell content by Steve Cotter through the links at the bottom of this article.
In our first piece together, Steve will be breaking down The Kettlebell Press. The fascinating thing which Steve will demonstrate in the video below is that even using the same weighted kettlebell you can do quite a number of press variations which will increase the difficulty of the press. So, you do not need to always increase your weight, by practicing some of these you can continue to get a great workout with one kettlebell. But by all means, buy more Kettlebell Kings!
WATCH THE DEMONSTRATION BELOW!
IF YOU PREFER, YOU CAN WATCH THE CLIP RATHER THAN READ!
KETTLEBELL PRESS VARIATIONS
Steve discusses the concept of 'progressive overload', once your body is used to certain stress you have to increase the difficulty to continue to progress. You can do this by adding weight, reps or increase speed. With kettlebells because of the unique design there are other ways to progressively overload by changing the exercise. Any movement can be made more difficult by how you hold the kettlebell. All of these movements are performed with the same weight kettlebell.
1 ) Military Press or Strict Press ( at 1:50)
Bring the bell to your chest, feet together. Press the bell upward. In this method you are strictly pressing the bell without any momentum from the rest of your body.
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2 ) The Push Press (at 2:15)
With your feet shoulder with apart, load the legs by dipping like a squat and extending the legs while you press in order to give yourself some momentum pressing the bell upward with the legs.
3 ) The Jerk or The Jerk Press (at 2:35)
Load the legs like in the Push Press, but do an under squat and drop under the bell while pressing before standing completely up. This creates momentum with the legs and you actually get under the bell while pressing it in order to make it easier.
WATCH MORE BELOW!
4 ) The Side Press at (at 2:51)
If you are finding the kettlebell to heavy for one of the strict presses, you can utilize the side press. Lever using your hips by pushing your hip under the bell (demonstrated) and push your body away while pressing and then straighten up under the bell after pressing.
5 ) The Bent Press ( at 3:25)
Angle your feet about 45 degrees from straight forward, turn and open your hips so that your lat muscle serves as a 'shelf' for your elbow. As you push against the kettlebell you are actually pushing your body away, coming under the bell before standing up.
All of these demonstrations are designed to make pressing weight easier. Read more below to find ways to make the press more difficult!
HOW DO YOU INCORPORATE THESE MOVEMENTS?
Did you know we create weekly kettlebell workouts? We have a free email list you can sign up for you receive a new kettlebell workout in your inbox every week. The workouts incorportate movements just like these ande are designed to break up the monotony of working out while increasing strength and endurance.