RTBJR
Level 5 Valued Member
**I am curious of Pavel's opinion on controlled negatives.
I am still within my 1st year of Kettlebell practice. And after taking a few years off overhead pressing (dumbbell & barbell) - I have developed a love/hate relationship with my single arm kb overhead press.
I have a bell that is harder for me to press than I'd like to admit. I want to make it easier. If I warm up a touch and practice some tension activation - I can press it for 2 singles on my right, 0 on the left.
For January I practiced controlled negiatives with this bell. I would safely get the bell up overhead. Then controlled it down as slow as possible for the below rep scheme.
Monday = 6, singles each arm
Wednesday = 3 singles each arm
Friday = 4 singles each arm
This week I dropped down to the bell I own that weighs less than the one I practiced with in Jan. It is 40% lighter.
I am practicing in ladders (3,5,7)=15 rep
Monday =4sets of 15 each arm
Wed= 2 sets of 15 each arm
Friday = 3 sets of 15 each arm
*I am debating with myself - if I should do the lower weight with higher repetition volume for the entire month; or alternate. One week higher rep/followed by higher weight controlled negatives.
But then I do not remember reading any information about folks practicing active negatives with kettlebells ... and thought maybe I am just a fool
I am still within my 1st year of Kettlebell practice. And after taking a few years off overhead pressing (dumbbell & barbell) - I have developed a love/hate relationship with my single arm kb overhead press.
I have a bell that is harder for me to press than I'd like to admit. I want to make it easier. If I warm up a touch and practice some tension activation - I can press it for 2 singles on my right, 0 on the left.
For January I practiced controlled negiatives with this bell. I would safely get the bell up overhead. Then controlled it down as slow as possible for the below rep scheme.
Monday = 6, singles each arm
Wednesday = 3 singles each arm
Friday = 4 singles each arm
This week I dropped down to the bell I own that weighs less than the one I practiced with in Jan. It is 40% lighter.
I am practicing in ladders (3,5,7)=15 rep
Monday =4sets of 15 each arm
Wed= 2 sets of 15 each arm
Friday = 3 sets of 15 each arm
*I am debating with myself - if I should do the lower weight with higher repetition volume for the entire month; or alternate. One week higher rep/followed by higher weight controlled negatives.
But then I do not remember reading any information about folks practicing active negatives with kettlebells ... and thought maybe I am just a fool