See-saw Bottoms-up press

Posted: November 30, 2017 in Strength and Conditioning for Health and Fitness
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Once in a while, after training for some time, you may feel like not training. It does happen. People may get bored, or may not be challenged.

It may be a sign that your training has been too monotonous in terms of the stimulus it provides you. Maybe you are not lifting heavy enough. Or maybe you are looking to spice things up a little bit, so you can re-focus and get back to training.

If you are training pressing movements and you feel you need a slightly different challenge, try doing the See saw Bottoms-up press. You need a pair of kettlebells that is not too heavy, nor too light. For a 65-70kg man of who has been lifting weights for a year or more, a pair of around 8 to 14kg kettlebells may work.

It is a given that you should know how to press. And another skill requirement is that you can clean 2 kettlebells at the same time. If you can do that try cleaning two kettlebells at the same time but instead of holding them at the usual kettlebell rack position, let their bottom point up- hence bottoms-up, and hold them almost in the rack position. If you cannot do that yet, then practice, practice, and practice. As always, better to start with a relatively lighter load first.

If you are finally able to simultaneously clean a pair of kettlebells in the bottoms-up position, then it is time to press both at the same time. Follow the bells with your eyes. It would help a lot. Practice, practice, practice…

If you are finally able to simultaneously overhead press a pair of kb while holding them bottoms-up, then you can press one at a time, on an alternating fashion. Then finally the alternating see-saw movement.

There you go. This exercise takes time to learn and execute if you are still improving on your strength department. It needs some strength, and of course skill. But if you are strong enough, you would be able to do it quite quickly. It is good to practice this once in a while to make training more interesting. Enjoy training!

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