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Kettlebell one arm press

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Coty84

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Im looking for technique tips or info heavy one arm presses. I can currently press the 88 lb (40 kg) for one rep at a bodyweight of around 165-170 lbs. I believe i read somewhere that the technique changes somewhat as you get beyond half bodyweight press as it will be necessary to kick the hips over to one side to better get under the weight? Any clarification on difference between what is necessary for heavier weights and what would be considered "cheating" or poor form.
 
i can't imagine that half bodyweight is a magical indicator triggering a change in technique - you've accomplished a good level of pressing strength, so you must have put in your time with decent technique to have come this far - keep with that technique and don't let your mind get twisted by some theory based on nothing - will your hips eventually come under the weight bearing shoulder for stability at some point to assist your lift as the weight gets heavier? - sure - but at what point that occurs depends much more on the foundation you have developed to date than the percentage of bodyweight you are trying to press. As you feel your body bending or twisting to assist your lift, use your judgement to know when you are going too far and always tighten up your brace to overcome the compensation. stick with what has gotten you to this point and six months from now you'll be telling us how great it feels to press The Beast.
 
Hello,

Thanks to recent different threads, I consider to tackle the 1/2 bodyweight press ! My current 1RM is 24 (for right and left). Due to my bodyweight, 1/2 bdw press is about 32kg.

I enjoyed the DDL (it gaves super results) program and consider Soju and Tuba for pressing: Upgrade Your Strength with the Soju and Tuba Press Program
I like the fact that it can be done on an everyday basis, it matches my schedule (so does not take too much time).

So my question is : is this program adapted to my goal (this is my first structured press program) ?

I will do it in the evening, as an antagonist of OAC training.

Thanks a lot !

Kind regards,

Pet'
 
The Rite of Passage is as close to guaranteed success in a pressing program as I have yet seen. But I would be careful about implementing it along with anything else - it's a lot of pressing and should, IMHO, be your primary focus, or at the very least, your primary upper body/press focus, for a solid 3 months.

-S-
 
Hi,
@pet' . I have been following rite of passage since Sept. 2016. Can say my pullups are stronger than ever, very close to a one arm pullup, and I went from pressing the 32kg for 2-3 reps to pressing the 40kg for 1 rep. I also went from 87 reps to 120 on the 5 minute Snatch test with 24kg.
I would highly recommend giving the ROP a go.
 
Hello,

@Coty84 @Steve Freides
Thanks for pointing me ROP. I will tackle this program on monday so.

So, for the ROP experts you are: my current 1RM is 24kg. What weight should I use at the beginning ?

Kind regards,

Pet'
 
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Hello,

Mirek said:
It's a pretty impressive combination.
Click to expand...

Yes indeed !

Concerning ROP, I start with my 5 - 7 RM (so 18-20kg). How do I progressively increase weight ? Or, how did you do it ?

@Coty84
Do you also train for pull ups, as described in ROP, to have a pull & press ? or do you "only" press ?

Kind regards,

Pet'
 
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@pet'
You will keep that weight during the entire program. once you finish you will test your 1 rep max to see how close you are to the "half bodyweight" standard and you will do the 10 minute snatch test to see how close you are to 200. if you trust in the programming you will see amazing results. I did the program twice in a row 2 years ago (not recommended) and increases my 10 minute snatch test from 140 to 190ish. so it works.
-WF
 
@pet' what Whiskey said. Read the book Enter the kettlebell.

You progress from 3x(1,2,3) to 5x(1,2,3,4,5) on your heavy days - only when you achieve that, increase the weight.
If I may advise you: add systematically one rung a week to your heavy day's volume, for a total of 13 weeks.

Then test your 1RM and I guarantee you'll be surprised.
 
@pet, absolutely - read the book. As written, the program works very well. It's the same, single weight for the entire thing, about 13 weeks. I have talked about ways to change that in previous posts here on the forum - get yourself started and see how you do for a few weeks, and ask any questions. There are some tweaks one can make here and there but, particularly if this is your firs pass through the ROP, I'd do it by the book and think very carefully before making any changes.

-S-
 
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