Bent press instead of TGU

Discussion in 'Kettlebell' started by Matt L, Mar 22, 2019.

  1. Matt L

    Matt L Double-Digit Post Count

    Hello friends,

    I it okay if I substitute the bent press for the TGU? I want to incorporate S&S into my clean and pressing routine, but I do not have enough flooor space to do getups. will it be a good substitute?


    Thankyou very much!
     
  2. mikhael

    mikhael Quadruple-Digit Post Count

    Hi.
    If you want to substitute TGU with BP, I have a good news for you, yes you can. Search for Bent&Sinister. It's a program similar to S&S and also very good tool for building strength.
     
    Matt L likes this.
  3. Pavel Macek

    Pavel Macek More than 2500 posts Master Instructor

    Matt, sure thing, why not.
     
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  4. Matt L

    Matt L Double-Digit Post Count

    If I may ask, what are distinct strength gains I can have when I perform the bent press vs getup?
     
  5. Maine-ah KB

    Maine-ah KB Quadruple-Digit Post Count

    so the bent press strengthens the lats and triceps (especially if you lower it in the military press fashion.) it trains the core, shoulders and hips differently than the TGU, whether it's better or not depends on the individual and they're goals. IMO

    Though I personally think that training both movements have a lot of benefits. I believe it was Iron Tamer that said "the bent press picks up where the TGU leaves off"
     
    Last edited: Mar 23, 2019
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  6. Roland Roppelt

    Roland Roppelt Double-Digit Post Count

    I literally had the „same“ (BP vs. TGU) question since yesterday.
     
  7. Shahaf Levin

    Shahaf Levin Quadruple-Digit Post Count

    I remember him saying that as well, and I think it is a good point. You can switch TGU with bent press (this is essentially Bent & Sinister as mentioned above), but one has to understand that the bent press is further away in the "developmental-progression" than the TGU (read: more demanding technically)... at least IMO, and Dave Whithey's .

    [EDIT: added (read:...)]
     
    Last edited: Mar 23, 2019
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  8. Matt L

    Matt L Double-Digit Post Count

    what do you mean by developmental progression? I am sorry, if this is from a book, I have bot read any as I am not able to get them anywhere :(
     
  9. Kyle Kowalczuk

    Kyle Kowalczuk Triple-Digit Post Count

    I have had great gains in my kb press using the bent press. It develops more of the “horsepower” needed for pressing and grinding strength. The get up is a fabulous exercise to develop dynamic stabilization that is a requisite for efficient pressing. In my experience and with the athletes I work with, becoming proficient at the TGU first will translate better to the bent press than vice versa. Both do a great job though.

    Good luck
     
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  10. Shahaf Levin

    Shahaf Levin Quadruple-Digit Post Count

    The short answer for what "further away in the developmental progression" is more demanding technically (I added it to my post). A little longer answer is that the bent press calls for more mobility and dynamic stability than the TGU, with a higher center of gravity and smaller base of support.

    As I understand it, from the POV of challenge to the nervous system, the higher the CoG and the smaller the base of support it is more challenging to stabilize. The reason I use the phrase "developmental progression" is that these challenges correspond to the stages of movement learning in a developing human (the phrasing and idea is from NDS/OS/FMS sources).

    Thanks for highlighting me a non eloquent part in my post.
     
    Last edited: Mar 23, 2019
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  11. Maine-ah KB

    Maine-ah KB Quadruple-Digit Post Count

    I will also add that one of the great things about the bent press vs TGU is I can put up more weight. My 1rm for TGU is 40kg, its something I do and chant "stay tight, don't die, stay tight, don't die" while doing it, but I can bent press the same weight for 2 on a bad day and 3 on a good day without undo stress. so its a good way to get used to bigger weights.

    Same boat, I laugh sometimes because every time I get a bigger press I usually have been doing something else for a while.
     
  12. Shawn90

    Shawn90 More than 500 posts

    Bent press rules! So yes
     
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  13. Matt L

    Matt L Double-Digit Post Count

    What can you say is the ideal bent press rep range I should gun for? Given that I think I can do more reps on the bent presses than lets say the TGU?
     
  14. Shawn90

    Shawn90 More than 500 posts

    Imho singles. And alot of them. You can move more weight on bent presses than tgu and doing so will improve your tgu.

    If you want multiple reps per set on bent press then i wouldnt do more than 3.
     
  15. KenKennedy

    KenKennedy Double-Digit Post Count

    @Arryn Grogan gave me the advice, "I also utilize continuous reps for bent press. Rarely do I only do singles. I've taken my bent press up to 64kg this way."

    @Pavel Macek also said, "According my research and experience, medium heavy doubles and triples are way to go - that is the rep range I use in my Royal Simple & Sinister program (snatch + bent press)."
     
  16. Maine-ah KB

    Maine-ah KB Quadruple-Digit Post Count

    I'll agree with everything @KenKennedy, but add a range of 1-5, with triples being right in the middle. I follow this base rule of thumb. 90% (or 2-3rm) singles, 80-85% (or 5ish rm) 1-3reps, 70% 1-5reps (really leaning in the 3-4 rep range). and IMO don't be afraid of doing 5reps, its a good way to practice technique and since its a lightish bent press you can get a heavy negative of a military press (practicing the grove, and building a little extra muscle)
     
  17. Matt L

    Matt L Double-Digit Post Count

    I will try to gun for 5 sets of 3. I think I treated it too much like a TGU with doing singles. I do hope this also strengthens out my press haha.

    Thank you all for your insights :D
     
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