RKC News - July 2015

The foundation of successful kettlebell training is the "RKC Big Six": Turkish Get Up, Swing, Goblet Squat, Press, Clean, and Snatch. They train both every fundamental movement and all basic motor skills of the human body. With just these six kettlebell exercises, incredibly effective training programs can be created that are not only time-saving but also a lot of fun.

However, to integrate additional variety into the training, small changes to the exercises can make a significant difference. In line with the motto "same but different," I will show how easy it is to create a varied training session repeatedly while also improving your own weaknesses using the kettlebell press. "ONE HUNDRED WAYS TO COOK THE MILITARY PRESS" (Pavel Tsatsouline)

In addition to alternating between single and double military press, the position of the kettlebell, the number of kettlebells, the position of the body, and/or the movement sequence can be changed to adapt the exercise to individual needs.

When changing the position of the kettlebell, such as in the Bottom Up Press or Waiter’s Press, the so-called "Center of Gravity" changes, meaning the center of the kettlebell shifts compared to the normal press. Advantages of this are the vertical alignment of the forearm, increased concentration, and the necessarily maximum body tension during pressing. The Stacked Kettlebell Press (two kettlebells in one hand) is another variation to change the kettlebell's center of gravity.

By adopting different body positions, certain body regions/muscle groups can be targeted more or less intensely. Options include standing, standing on one leg, half-kneeling, kneeling, sitting, from a squat, etc. Example: half-kneeling Bottom Up Press for maximum engagement of the core muscles.

Changes in the movement sequence are excellent for improving potential weaknesses in specific movement phases. With 1 ½ reps, the 1st phase (rack position to head height) and the 2nd phase (head height to lockout) of the press can be prioritized separately. By combining these methods, nearly endless possibilities arise for pressing a kettlebell overhead. Of course, many of these methods also find application in other grinds.

… you can press the kettlebell from any position during your Turkish Get Up? This creates an effective "pressing flow" that challenges your shoulder from multiple angles, thus promoting mobility, stability, strength, and improvement of the press technique.

Tip: Use the "pressing flow" with a light kettlebell as a warm-up.