In the previous article, we introduced the single-arm kettle press! The article mentioned:
Hu Ling has always played a good role in explosive training! The special handle allows us to hold it better! Today I want to introduce to you a more difficult version of the double kettlebell press!
Leverage press: Use the upward explosive force of shallow squats to push Hu Ling over the head! Exercise the shoulders while developing our overall explosiveness and coordination!
1. Starting action
Use the kettlebell power clean to lift the kettlebell up!
Correct kettlebell holding posture (pictured): Hold the kettlebell with both hands! Two kettlebells forming a triangle at the top! Ensure correct shoulder blade position and neutral wrist. Hu Ling leaned gently on her upper arm!
Feet should be shoulder-width apart, or slightly wider than shoulder-width apart.
2. Squat shallowly and push the weight upwards
Bend your hips and knees to squat slightly (one quarter), stretch your hips and hips at the same time, and push up with explosive force (three joints stretch at the same time), Drive your body up, push upwards, and push the kettlebell to the highest point. This is a quick, explosive movement.
3. Lift the kettlebell overhead, locking
The arms should be straight at the top of the movement, with the kettlebell locked above the head and centered on the shoulder blades! Keep your shoulders stable! At the same time, clamp your buttocks and tighten your abdominal muscles to maintain the stability of your trunk! And keep your ribs down, avoid shrugging your shoulders too much, and tilt your head forward. Avoid body swaying
4. Slowly bend your elbows and lower the pot ling! Return to starting position
Notes
The entire movement must be consistent to make the most effective use of explosive power for pressing. It is advisable to use heavier kettlebells after more training.
During the pressing process, you must make full use of the explosive power of the three joints (hips, knees, and ankles), and there is almost no need to exert force on the arms and shoulders!
Keep your core muscles stable and your spine neutral
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