RKC News - May 2014

Once someone is caught by it, they can't get away from it. Successfully pressing a heavy kettlebell overhead is an experience in itself. But how can I achieve this goal?

A saying on this topic goes: "If you wanna press a lot – you have to do a lot of presses." To improve your press performance, you should press a lot. Ideally every day.

However, performing the same exercise daily (thus with relatively high volume/week) can not only become boring over time but can also be counterproductive in some cases. Therefore, it is important to find an alternative to the regular Military Press (MP). One of my favorite exercises for this is the so-called Bottom Up Press (BUP), where the kettlebell is not positioned as usual on the side of the forearm but is moved with the bottom facing up. See picture.

The regular KB MP has a significant disadvantage: due to the non-central center of gravity, we are forced to stabilize our forearm against the pull into external rotation (similar to arm wrestling). In plain terms, this means: we "pull" against the weight of the ball and engage the muscles responsible for the internal rotation of our arm.

Now the problem: most people already have internally rotated shoulders ("vulture posture") due to their daily poor posture. Why reinforce this deficit through training? Don't get me wrong, I think the normal KB MP is a very good exercise. However, only in moderation.

Let's return to the BU Press. Due to the changed position and distribution of weight, the previously mentioned negative aspect is eliminated and brings additional benefits that have a direct transfer to your MP.

1. Vertical forearm
2. Higher concentration
3. Controlled movement execution
4. Automatic maximum body tension
5. Grip strength

I like it so much because it is a self-correcting and self-limiting exercise. If any of the above criteria are not met, it is almost impossible to perform a clean BUPress.

WARNING: The BUP is not suitable for beginners without instruction from a certified instructor! Even for advanced practitioners: only think about a press when you can hold the KB in the BU Rack position for at least 5 deep breaths. Protect your face with your free hand during the first attempts.

... you can also utilize some of the above-mentioned benefits of the BUPress for your KB Front Squat?

Learn a safe BU Rack position and feel the difference in terms of concentration and body tension during your squat. Have fun!