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December 11, 2006
The Turkish kettlebell press
I don't like traditional seated presses. When you sit on a bench or stool with your feet planted it becomes easy to arch your back and tweak it. And the press turns into an incline bench press, with less stress on your shoulders and more on your pecs. I have shown one alternative on my DVD More Russian Kettlebell Challenges. Here is another.
Sit on the deck cross-legged. In Russia we called this style of sitting “Turkish”, hence the name for the drill. Grip the handle of the kettlebell sitting in front of you with one hand and the body of the kettlebell with the other, and lift the kettlebell into the rack position. Let go with one hand and press the kettlebell overhead.
Make sure not to let your tail tuck under during the set; keep your back straight. If you have a history of back problems clear the Turkish press with your doc.
The drill does not tire out your legs, unlike the strongly rooted standing kettlebell presses. This makes it a good choice for a high volume upper body workout, especially if you are about to do leg exercises next.
Here is an example of an effective pressing workout for a girevik who can press a 40kg ‘bulldog’ a couple of times:
1. C&P 24kgx3/3
2. C&P 32kgx3/3
3. C&P 40kgx1/3
4. Turkish press 24kgx5/8 (reps/sets)
Another option is to do heavy C&Ps or MPs on one day and high volume TPs on another.
Note that although the Turkish press is harder with a given size kettlebell than the military press, you should never abandon the MP completely. The MP develops rooting and bracing, skills essential for sports and martial arts. Where the Turkish press develops just the arm and shoulder strength, the clean and military press develops full body strength. So treat the Turkish press as an assistance exercise, not a primary lift.
Russian kettlebell power to you!
To learn more about Kettlebells and Pavel's Kettlebell programs click herePosted by james at December 11, 2006 9:15 AM
Comments
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Posted by: Jessie at April 22, 2008 3:31 AM
Hi Pavel,
I don't know what you mean by rack position. Do you have a picture that can give me an idea on how you exactly define rack position with the kettlebell?
Posted by: C Down at December 16, 2006 1:28 AM