We have a saying in our lifting community, and that saying is this: “The meaning of life is lifting heavy shit above your head.” Since becoming one of the only women in the world who has completed a strict double 28kg press, I am proud to say that the very lifting of heavy things has given me a ton of purpose in life. In a few months I am off to Toronto for the first international Powerful Pressing Seminar, AND we have the first one ever coming to us here in the greater city of Pittsburgh on September 24th. Today, I want to spend some time covering a lift that is similar, but ever so slightly different than the lovely military press. I will show you how to practice the push press as well and how to work both presses and push presses into your own programming.
Enter The Push Press: The Military Press’s Best Friend
The kettlebell military press is what we consider a “Grind”, or a slow and controlled lift designed to increase sheer brute strength. By comparison, the push press adds a tiny little give (or “push” to the usual strict press). Instead of staying slow and controlled with your over head lift, you are going to use a little bit of leg leverage to move a heavy weight above your head. The push press, with the added speed of how quickly the bell can rise above your head, is a great overhead ballistic (quick lifts done for reps and time) that will help dial in the basic grip work and core stabilization at the top of the lift. If you are looking to train this lift for power, grab a heavier bell (perhaps your 3 rep max) and stand tall in in the overhead lock out position. This will help you get used to stabilizing a heavy weight above your head, which is important if you are looking for some powerful pressing.
In the video below I explain the differences between the military press and the push press, and discuss how to use the push press for conditioning and also power training.
Ready for more?
Here’s a little two day training split to get you started on some push pressing action.
Day 1
Push Press Ladder, 1, 2, 3.
Perform 1 Push Press Right and Left Sides, then 2 Push Presses Right and Left Sides, Then 3 Push Presses Right and Left Sides for 15 minutes. Set hte bell down at rung three and start back up at 1 rep. Perform as many ladders as you can in 15 minutes.
Day 2
Push Press Power Sets
Perform 3-5 reps with two medium to heavy kettle bells. Do as many sets of 3-5 reps as you can with good form in 15 minutes. Training Tip: start with 3 reps and work up to 5 reps within a 4 week time frame.
If you have any other questions regarding how to increase your strength with more kettle bell presses, grab yourself a copy of “Powerful Pressing”. Should you need more itemized instruction and coaching from yours truly, send me a message at janelle@janellepica.com and I’ll be sure to holler back to make you stronger than you know!
Ready for more?
Click the link below to secure your spot for Powerful Pressing Coaching. I’ll see you on the forum once you register for our may program! I cannot wait to have you press on into a whole new level of strength! Registrations will cease on May 5th, 2017 and all coaching and training will commence on Monday, May 8th 2017! Don’t delay! Register for Powerful Pressing Coaching Today!
PRESS ON!
