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Repeat Until Strong.

Today's practice:

- armbar, bent armbar, Brettzel, prying goblet squat, hip flexor stretch
- SFG1 skills, plus few other "specialised variety" such as see-saw press and alternating press, all with 24s.

Today's quote

I was reading some heated (and altogether useless) debate on social media, and remembered this line by Steve Baccari, often used by Pavel:

We're not saying you're wrong, we just know we're right.

Word!
 
Today's practice:

- armbar, bent armbar, prying goblet squat, hip flexor stretches
- ballistic drills - snatches, clean, swings, all kinds, all with 24s

I spent rest of the day working on a program with a preliminary code name "Kettlebell: Royal Simple & Sinister". The Tzar and the King of kettlebell lifts, S&S-like training protocol. More info very soon!

Today's video: More footage from our PHK Camp

 
Yesterday's practice:

- test of the my latest project, full Royal Simple & Sinister: Advanced Program Minimum program, which means - snatch and bent press! So far so good. Special thanks to @aciampa for his snatch protocol tips and other precious advice.

Today's practice:

- double kettlebell military presses & front squats, few windmills

Today's recommended reading:

A Guide to the Good Life: The Ancient Art of Stoic Joy by William B. Irvine.

I am reading it a third time, what great and practical book.

41oP29YgLtL._SX355_BO1,204,203,200_.jpg
 
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Yesterday's practice:

- test of the my latest project, full Royal Simple & Sinister: Advanced Program Minimum program, which means - snatch and bent press! So far so good. Special thanks to @aciampa for his snatch protocol tips and other precious advice.

Today's practice:

- double kettlebell military presses & front squats, few windmills

Today's recommended reading:

A Guide to the Good Life: The Ancient Art of Stoic Joy by William B. Irvine.

I am reading it a third time, what great and practical book.

View attachment 3406
Will you share with us your new snatch and bent press program? Cant wait:)
 
Monday's practice:

- SFG2 skills review, 24s

Tuesday's practice:
- rest

Todays's practice:
- SFG1+SFG2 skills review, 24s

Today's article: Saxon’s Bent Press Tips

If you love bent press as much as I do, please check it out. And if you don't like bent press... just kidding, all SFGs love bent press.

arthur-saxon-kurt-saxon-bent-press.jpg
 
Today's practice:

- SFG1 & SFG2 drills

Today's video:

I have added a short video and my own tip to the Kurt Saxon's bent press tips. It helps with:

- anti shrugging the shoulder
- keeping the upper arm in contact with your lat
- avoiding side pressing the bell (instead of bent pressing it)
- and feels generally safer and stronger.

Actually it is similar to one of the Pavel's cues from The Naked Warrior - the "balloon" technique.



Try it and let me know how it feels.
 
I tried it, I like it!! Always looking for ways to make that bent press feel more natural. This seems to be a good tip.
 
@Anna C thank you. Please play with it for some time, and let me know. I have more stuff for the bent press and snatch in the pipeline.
 
Hello,

Very nice tips ! They work very well :)

Avoiding to make the move "squatty" (so avoiding the "a#@ to grass") to get to elbow / shoulder lock position is also important. Indeed, if we use this squat pattern, it means that the weight is slightly too heavy

Kind regards,

Pet'
 
Yesterday's practice:
- SFG1+SFG2 skills review, 24s

Todays's practice:
- jerks & windmills, 24(s)

Today's picture: Sandow’s Anatomical Chart - from Eugen Sandow's Strength and How to Obtain It, 1897.

1-san.jpg
 
Good tip Pavel!

I wait for more stuff about bent press and snatch :)
And I wait for bent&sinister in your embodient
 
@taro I am glad you like it. The working title of the article/program is: Kettlebell: Royal Simple & Sinister.
 
Avoiding to make the move "squatty" (so avoiding the "a#@ to grass") to get to elbow / shoulder lock position is also important.
the good old every time fitting... it depends.

body structure, ratios of limbs, bones, leverages, mobility, flexibility, muscularity, strength & weaknesses, feels, familiarity. It may all boils down to mobility.

Me thinks it has lots to do with to searching into it and finding out to be and have the strongest leverages in a continuum of stages.

get up, bent press. old and odd as they are. strangely I have a stronger get up on my right, but a stronger bent press on my left. these lifts are considered as assessment tools for a reason.
 
@Harald Motz I agree. There some general guidelines - and then real people.

There are two distinct styles of bent pressing. According to Arthur Saxon: “I hold my elbow well to the back and fall forwards. Some weight-lifters… fall sideways, and such men will, of course, have to be very supple…” Let us refer to the Saxon style as the “squat bent press” and the other style as the “windmill bent press.”

- StrongFirst Girya II Certified Level II Kettlebell Instructor Manual
There are other styles, other differences. With that being said, I agree with @pet' as well - "squat bent press", yes. Squatting to low - probably not a good idea.

Check out different bent press styles in this video:



Strangely I have stronger get-up on my left, but a stronger bent press on my right? You wanna trade? :)
 
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@Harald Motz the goal is imho to "shrink the gap". And actually, even eyes can be trained - check this out:

Shaolin Eight Eye Techniques
I believe that if you practice the Shaolin Eight Eye Techniques, you may improve your eye conditions sufficiently so that the operation may not be needed. These Eye Techniques have helped many people with eye problems, including myself and my children who were told by eye specialists to wear glasses but did not need to do so after practicing the exercises.

Not only the Eye Techniques are highly effective, they are also safe to be practiced on your own without a master's supervision. These wonderful Shaolin Eight Eye Techniques are as follows. All the exercises are performed while standing upright in a relaxed manner. Those too weak to stand, may sit upright.

Technique 1 — Counting Leaves.Stand a comfortable distance from a tree or plant and count its green lieaves with your eyes. Start with 50 leaves, then gradually increase the number to 300, increasing a few leaves after a few days.

Technique 2 — Rolling Stars.With the eyes open, roll both eyeballs in big circles (as big as possible) 10 times one side, and then 10 times the other side.

Technique 3 — Angry Eyes.Open both eyes as big as possible, then shut them as tightly as possible. Repeat about 10 times.

Technique 4 — Far and Near.Stare at a distant object, like a cloud or a tree on a faraway mountain, for a few seconds, then stare at a nearby object, like the tip of your nose or some grainds of sand on your feet, for a few seconds. Repeat about 10 times.

Technique 5 — Focusing One.Gently stare at a point about 5 to 10 feet in front of you with steady eyes as long as you can, which may range from a few seconds to a few minutes. At first your eyes will become tired or painful, and tears may roll down. This is part of the training or recovery process. Initially when your staring time is short, you may repeat the exercise a few times, but as your eyesight improves gradually you can stare at the point for many minutes comfortably and steadily.

Technique 6 — Nourishing Spirit.Gently close your eyes and let your chi (energy) nourish your eyes and spirit. At first you may feel your eyes itchy. This is a good sign indicating that chi is working at your eye problems. As you progress, you will find your eyes restful and your mind fresh. (Note: “Nourishing Spirit” may appear similar to but is actually different from “Standing Meditation”. But students need not worry about the differences.)

Technique 7 — Point Massage.Massage the face with both palms and then using your fingers massage energy points around the eyes, at the base of the nose, at the temples (here, use the base of the palms to massage) and behind the ears. If you do not know where the energy points are, just massage the face, round the eyes, nose and ears.

Technique 8 — Heavenly Drum.Close your ears firmly with your palms and strike the back of your head with your fingers 24 times. You should hear inside your head sounds like a resonating drum.

Practice once every morning. At first, start with Technique 1 and complete with Techniques 7 and 8. After about a week or two of daily practice, add Technique 2, then Technique 3, and so on. Then practice all the Eight Techniques in that order in one session.

Like all other chi kung exercises, these Shaolin Eight Eye Techniques are not just for those with eye problems. Those with healthy eyes will also gain much benefit from these techniques. Not only their eyesight is good (even at an elderly age), but also their spirit is fresh. The saying that the eyes are the windows of the soul is not just poetically but also factually true.
 
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