One of the best exercises to build size and strength are overhead pressing exercises. Another great overhead pressing exercise tool is the kettlebell. Not only will this exercise tool help build strength and size in your back, shoulders, and arms, it also works the entire trunk area (core), but the push presses I did in this workout also activate the legs, hip extension, as well as gets your heart rate going.
If you want to learn how to properly perform the exercises I post here in my training journal, I suggest you grab a copy of Mike Mahler’s “Kettlebell DVD Bundle – Fat Loss and Mental Toughness PLUS Size and Strength” or Steve Cotter’s “Encyclopedia Of Kettlebell Lifting” DVD.
Kettlebell Push Presses:
Warm Up: Double KB Push Press x 2 x 16 kg (35 lb/1 pood) x 10
1. 20 kg (44 lb) x 10/side
2. 24 kg (53 lb/1.5 pood) x 8/side
3. 28 kg (61 lb) x 6/side
4. 32 kg (70 lb/2 pood) x 2/side
I rest for 2 minutes between ea. set
To finish this bad boy off, I ended this workout by trying something new. I think I am in love with the variation of the kettlebell swing. However, you have to be very careful not to hit your knees while doing this. However, if you have not mastered the mechanics of the basic swing or even the double swing, don’t even think about performing these. I plan on posting a video clip of this swing variation soon. in the meantime, I suggest you end your set with the basic 2 armed swing, 1 armed swing, or double kettlebell swing.
Bonus: Double Kettlebell Outside Swing x 3 x 35 x 10
Give it a try and let me know what you think.
Tags: 1 arm kettlebell swing, 1 pood, 2 arm Kettlebell swing, 2 pood, arm exercises, back exercises, core, double kettlebell outside swings, double kettlebell push press, Encyclopedia of Kettlebell Lifting, kettlebell exercises, kettlebell push press, Kettlebell training for fat loss, Mike Mahler, overhead presses, shoulder exercises, size and strength, Steve Cotter, trunk
