Kettlebell 44 - intro to push press - developing endurance weight lifting in the overhead position
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Thanks Mark. The quality of your videos and instruction keeps getting better and better. I appreciate all your hard work.
I appreciate that
I've never thought of reverse ladders being used as endurance training for legs and core, while at the same time strength training for the upper body. KBs are so dynamic. Thanks for continuing with this series. Never ending inspiration.....
Doing the reverse ladder clean and press twice a week in my upper body program,
10 min of TGU's / TGDowns(12kg)- (set a ten min timer get up get down alternate hands don't stop for the entire 10 min.)
5-1x4 sets reverse ladder clean and press(12kg)
Staggered Stance bent over rows (16kg)
Single arm incline bench press 4 sets of 10(12kg)
add in a warm up and cool down it takes me just about an hour
46 yr old 170lb male, started about a year ago with an 8kg, moving slow trying to avoid injury and staying focused on technique
Thanks for all the useful content, I've learned everything I know about kettlebelling technique and programing from this channel
Hard presses are the movement that exposed my biggest strength imbalance so far. At the beginning my left arm was 40% weaker than the right arm (and that was with 16k). I was shocked because I've been playing basketball for my whole life and I thought my upper body strength would be pretty balanced: nope. Now I push press with 26k and it takes a lot of reps before my left arm starts tiring before the right one. Great tip on assisting with the legs also on the catch on that version 2, I'm definitely gonna try it.
Always valuable info in your videos.
As always, a lot of fine points in what seems to be simple movements. Thanks Mark.
Just found your channel. Good training techniques you use. Love the CLEAR non excess briefings! Like a breath of fresh air they are. I was an industrial trainer (no reportable accidents for two decades), so I can recognize good training! Carry on!
Just, man, train trainers!
Such a clear, wholesome message about strength, power, and endurance while highlighting the purpose of KB pressing and not denying other pressing modalities. SUBSCRIBED!
Exceptional instructions.
Very clear and informative, thank you.
Thank you Mark, every KB exercise is a core exercise 👏🏼
Single arm kettlebell clean and jerk is one of the best exercises ever. You can use a heavier weight than strict press.
As always. Thank you.
Oh man, I'm spending way too much time on this channel... I started going over the 12min mark with this move and single KB marathons are clearly on the horizon now...
Was reading an article comparing the bench press to the overhead press family. It claims, aside from the overhead press being a superior movement ( fight ! ), that the British army standardised the 'pure / strict press' in the 1860s, hence the synonym 'military press'.
I am a great fan of the channel. Everything you should know will be so fine explained that nothing will go wrong. And its motivating!!! Thank you very much!!!
Thanks,Mark!!! awesome explanation!!!
Very cool
Superlative Mark. I learned (and haven’t been) using both legs on the push press.
Amazing tutorial Mark - every time 🎉
From my personal experience swings and push press should be staples if you cross train for other sports. I think those two give you the best bang for your buck when it comes to learning KB exercises. Sure, TGU and snatches are great but how much time would you spend to get decent technique down? I bet Mark can teach high school athlete to swing and press in a session. And their is nothing like “that pop” you get after the first couple of weeks doing them🦾
Production quality is getting insane, coach. Netflix is sleeping on you.
🖖🇧🇬
someone get me a deal
Another great video. Any updates on when your "Training for Overweight Individuals" program will be available on Wildman Athletica? I've been doing your initial club work (for overweight individuals) and want to expand my workout.
“Training for Deconditioned & Overweight Individuals” would be my suggestion for title to avoid falling into the “fat loss” category.
Few videos back Mark answered, working on pdf and adding videos to clarify series, sounds priority :)
Thoughts on splitting up workouts into smaller sections like AM and PM?
fantastic. I'm doing that today.
I can highly recommend it! I'm working on an ABC Program where I do 10min uninterrupted in the morning, switching between A: club mills /Rev mills, B: alterning Mace swings and C: single hand clean and press / long cycle, with a 16 or 18kg kettlebell.
Then I go heavier in the afternoon and go for a walk with a loaded backpack in the evening.
No idea how well the results will turn out, but it feels way better and more "natural"than the typical workout format
I love the idea, but when I finish my (short 20-30min) workout session in the morning I'm just drenched in sweat. If I do the same thing again in the afternoon that's 2 showers required everyday. Seems a bit much.
PPS landscape looks like Van Horn TX
Coach, another seminal tutorial. Quick observation - my physical therapist noted to me the other day that I depress my shoulder as I dip to drive, and that is a MISTAKE, as it inhibits the scapula from rotating correctly on the press. Shoulder must stay level and engaged, not dip, while body is dipping at hips/legs. Thoughts?
Gold as always. Any chance you could address programming considerations for a long cycle thruster?
Coming
🤘🏼
This is why in the kettlebell competition ''long cycle' the jerk is used, the legs allow you to keep going ?
yes. it makes it endurance total body integration. the legs drive, the arms catch. same in olympic lifting, the jerk is driven by the legs, the arms catch
@@MarkWildmancheers Mark, MW clubbell BOS + Kb long cycle, wouldn't leave too many gaps!
@@cioran1754 it would not. throw in a martial sport and it would be solid
@@MarkWildman got it, that's rare advice :)
Mark, on this video I notice your grip is different. Instead of your fingers being wrapped around the handle your fingers are closed with the knuckles against the handle. Is there a reason for this ? Thanks
hybrid technique to conserve energy. its an efficiency hand position
thanks a lot for the info. it's highly helpful. i gotta try what you taught me today.
Hey Mark, Before I route my question up let me say great content! I’ve got the goal of improving my snatch to the point I can bang out 200 reps in 10 minutes with a 24 kg bell and a single hand switch, aka the SSST. I’m active duty in the Marine Corps and crazy enough to work up to it. Right now I can push press the bulldog ( 88 lbs) for 5 reps each side and strict press it once. I run 3 miles in 18 minutes 23 seconds so my endurance is decent. Problem is, My snatch sucks. Getting it up no problem but It just feels unsustainable for 200 reps because my mechanics suck bringing it back down. It feels like it’s going 100 mph when i bring it down. Have you ever encountered something like this, if so, what do you suspect I need to work on?
Thank you Sir.
Interject........saw some stuff.....
............ you say your snatch sucks.......I don't snatch much, I'm maxing out my c&p, so take this with a grain........also I'm promoting another channel...fuck it.....Mark would be cool with it I reckon......
Louka, over at hardstyle kettlebells, he might be ex-military, I get that vibe, how-an-ever, he has a video showing a mix-up of the clean $ press and the snatch, to show them as a continuum type thing....
Anyway, here's the point, a 'half-snatch' does the power up from ground / swing - hinge up to the full overhead fixation ( IMO the main benefit ), but then instead of the full drop, you bring the weight back down using clean & press style, in a more controlled manner, arguably.
This makes a lot of sense for practice I agree, and you can also practice the full drop using less reps whenever, or using what he calls the half-clean&press.
Check out the vid, and it'll probably make more sense ! but you could also program that drop element to progress to the full rep requirement, best of luck
You need technical practice. That means volume cycles.
Emom 5/5
Build to 20 min.
Density cycle to 10 min
Start over at 10 min with Emom 5/5
Build to 30 min.
Density cycle to 15 min.
Add one to two min per session. Ideal 2 sessions a week. Can push to 3 occasionally. Repeat with 26
Repeat with 28
Repeat with 30
Repeat with 32
You should also be running the clean and press program to work on your clean which building your snatch. It’s a numbers game. You need to force your body to choose the most efficient path through repetition. Think of it like running night vision reload drills in the pitch black. More reps yields higher efficiency, smoother path yields higher numbers faster.
@@MarkWildmanMark, he has an issue with his snatch return technique no?
You mean down phase? I assume if it’s bad down it’s bad up. Practice by putting the bell down so each set can stay good, the more tired he gets the worse it will get. 5/5 takes 25 seconds ish. So he will have 30 sec break. He’s got conditioning so I think he needs practice without approaching failure
I do a ton of double KB work these days - do you recommend spending more time on the single bell stuff also? (cleans, presses, front squats, snatches)
Single bell stuff is way cheaper and more accessible
@MarkWildman I have a zillion bells already so that is not an issue
God dam. Just left the Barstow desert….
I’m doing revere ladder right now. Thanks MW
nice
Mark, is there a nerd math component to this specific drill? Or, an alternative as to number of sets and reps?
refer to the clean and press program
Can you get in reasonable condition just doing kettlebell training? I find the gym very boring for just weight lifting 4x8 etc. but I do enjoy KB
absolutely.
Would it be ok to use this as a means to complete an clean and press cycle, doing some hard style during a volume cycle?
Yes
where can i buy the kettlebell Mark is using in the video?
This is the wildman bell. It should be up for sale next week
your spine stays straight and vertical when you absorb with your legs, right?
thanks as always
That changes with advanced practitioners but generally, yes
@@MarkWildman thanks!
I enjoy the footnotes! Sensational 🫡