Press Technique Part 2 -- Grip

In the gym you see all sorts of crazy things. Even something like pressing is often messed up. Pay attention tomorrow and you will notice open palms while pressing, loose bodies in every single lift and many other bad habits. I admit it, I've done them too.

What does grip have to do with pressing an object?

A strong grip is a strong body. I'll break the law of iradiation into slang. It basically says that when you clench really tight the tension will move up your forearm to your biceps and triceps to your shoulder, chest and lats.

Go ahead, try it. DO IT NOW...MOVE. Try to cinch your grip without having any flex in your biceps and shoulders. It is difficult and there is still a little tension with zero effort. Use this law to your advantage. When you press or even pull, grip with a white knuckle grip. You will find you are stronger.

I delayed this post for a few weeks as I was practicing the following skills and improving my strength. Dude...I pressed more weight with more volume than I have in months.

Practice pressing with the white knuckle grip and using the pull down technique in Part 1. Add the following: squeeze your free hand while pressing and double the tension and irradiation. You can squeeze your hand, a racket ball or even a gripper. I was using my Capt of Crunch T gripper but a cheap one will be more than adequate.

Remember strength is a skill. Practice it perfectly while fresh and use only a few reps.

Next post will describe tension.

A CHANGE

I am going to update weekly with quality scoop. Including good articles, interviews etc.

STAND BY.

Complacency has taken this from one end of the spectrum to just a training log. I plan to keep my log in another format.

Techinque is everything (press part 1)

You can fake it until you make it and you will have results. It doesn't matter the skill, playing an instrument, running, riding bicycle or weight training. I can go on with the list but think about this...

Have you ever played tennis? Or, gone to the court to hit balls? It soon becomes evident that there is a huge amount of technique required to keep the ball in the court. When I say court, I mean the court, specifically inside the fence. Go ahead, admit it, you have hit the ball over the fence. Skill is everything.

I spent some of my juvenile life and ALL of my adult life learning and practicing a musical instrument. Every minute of practice is spent working on achieving the perfect tone, timing, timbre and coordinating it all at the same time. I still haven't achieved this but they pay me to play so I practice. I practice to develop skills and to prevent and repair bad habits.

The same attention to detail is required for strength training. It is better called strength practice after all, strength is a learned skill. Through practice you will achieve efficiency thus speed and strength.

This is the start of a technique series that is guaranteed to improve your strength.

Military Press

Here is a question for you. Do your biceps get tired when you press? They should!

Part 1: pull with your lats.

Begin the press by flexing the lat while moving the weight up. The lat provides support and stability to your shoulder. It also creates strength in the bottom of the lift.

Ok, bicep already...Once you reach the apex of your lift, pull the weight down with your lats. In the military press, pulling the weight down is the same as doing a pull up. When the weight reaches the bottom position, the lat is already loaded and ready for the next press.

Practice this technique until you master. You will improve strength in press and pull ups. Call it time management.

Next time we will discuss how grip assists your press.
Practice:
bottom up press 10x1, mil press 6x5 (coc grip in opposite hand) Pistol 5x1, oh swing 100

1.5 weeks until workshop

There is only 1.5 weeks remaining until the June 20 Workshop. This is going to be a fun event and everyone will learn. For more information click here.

There are limited seats for this workshop so don't miss something this valuable.

I now have a Twitter account. I will try to update often. Username is bobyorr

Training Update.
I've continued training since my last post.
Riding: several rides from 30 - 50 miles.
Kettlebell:
3 complex variations repeated a few times.
Tabata front squat workout...that will wake you up.
Added my basic 3 money lifts back into my daily routine. Wonder what they are?
Oh, I almost forgot, I resumed tearing some cards.

I have also plotted and roughly planned the next 3 months of training. Now all I have to do is execute it.

What about you? What have you been doing? Do you have a plan?

June 20 Workshop

Sara Cheatham, M.S., Sr RKC,

Z-Health Master Trainer Intern

collaborates with

Bob Orr, RKC II

in:

Kettlebell Strength Secrets Revealed:

Maximize Strength & Mobility
Minimize Pain & Injury™

Unlock your potential by combining the secrets of
Z-Health & RKC

Discover:

• 
  
  How to combine principles of these top-level training systems to get the most from your training


• 
  
  The secrets that separate the elite from the ordinary


• 
  
  What you really need to know about mobility & core training


• 
  
  How old injuries hold you back and how to fix them


• 
  
  How you can “take the breaks off” mentally to break through long-standing performance plateaus


• 
  
  How to increase neuropathways to make you quicker, stronger, and super-resilient


• 
  
  How to recover faster & optimize efficiency


• 
  
  Why working-out for hours on end is counterproductive


• 
  
  How to be powerful & pain-free at any age and fitness level!
  
  Sara Cheatham M.S., Sr. RKC, Z-Health Master Trainer Intern, reveals advanced Russian training secrets behind maximizing strength & injury proofing your body!
  
  For the first time, discover how to unlock your true athletic potential—using the fundamental principles of both Hard Style Russian kettlebell training & Z-Health Performance Solutions.
  
  Using this knowledge, you will easily out-perform past PRs and skyrocket your training progress!

What people are saying about training with Sara:

“I owe much of what I learned to Sara’s patience, knowledge, understanding and expertise. Keep spreading your gift.” –Steve, CO

“Sara has a grasp of concepts & principles of training as well as the bigger picture.” Mark ‘Rif,’ CA

“I have the resilience in my back like I did as a wrestler in high school. Well worth my time and money.” Bryan, NV

“My time with you was more valuable than the combined 10 months of physical therapy. I wish I would have heard about ‘this stuff’ sooner!” Brent, NV

“Sara has a passion for what she does & a passion for her clients as well.” Anj, NV.

What the Workshop Covers:

1. Z-Health Neural warm-up 1: Joint -by-joint mobility to pinpoint personal movement inefficiencies to prevent or eliminate pain during and as a result of training; Pain relief and performance enhancement.

2. Pavel's "3 S's:" This goes hand-in-hand with Z-health

3. The RKC Swing & related Z drills:1 arm swing, 2 arm swing, alternating swing, figure 8 swing, double swing and the Z drills to perfect for of the swing. Perfecting drills include tools to find proper spinal alignment from the tail to the neck, head carriage, proper foot and leg placement, optimal shoulder movement throughout the swing.

4. Clean & related Z drills: The clean is a lot like the swing, but with very different execution to get the bell to the rack. You will learn the 1 arm clean, 2 arm clean, bottoms-up clean, double bottoms-up clean, & flip clean

5. Press & related Z drills: Obviously the press is closely linked to the clean. We build the press from the clean drills and use Pavel's irradiation drill to maximize pressing strength. We also look at head and heck carriage throughout the press and the proper Z correction drill, wrist carriage, & how eye position can effect the press. You will learn the 1 arm military press, 2 arm press, bottoms-up press, push press, in line kneeling lunge press, one-leg press, and long cycle press.

6. Front Squat & deadlift & their Z related drills: 1 arm FS, double FS, goblet squat, loaded deadlift, suitcase DL, Sumo DL, one-legged DL. we will cover proper spinal alignment and the corrective Z drills, proper foot and leg placement, using eye position to effect the squat. Corrective Z drills for the deadlift cover proper spine, head, and knee alignment

7. Get-up & related Z drills: We will cover the lunge style GU, OH squat style GU, double GU, and shin roll GU. you will learn Pavel's heel extension drill to maximize upper and lower body connection on the get-up sit-up. We'll cover how to maintain proper spinal alignment throughout the GU.

8. Snatch: Discover how my "volume swings" make learning and executing the snatch a breeze. It is like "steering your strength" as Pavel says, or turning up the volume swing my swing. This is a "threat inoculation" approach to the snatch.

9. Final workout: A final "smoker" to immediately incorporate the learned drills into your training protocol.

Date:20 June 2009

Time: 12:00-5:00

Space is limited, Register before June 14 and receive the Early Bird Rate of $99.

The rate will increase to $150 after this date.

Place: 217 First Colonial Road, Suite #106, Virginia Beach, Virginia, 23454

Update

It has been a relaxing weekend, a far cry from last several weekends. It is just what I needed but it is time to keep the eye on the prize so training will continue.


Today:
Ride 5 x 4/3

Yesterday:
Moved the complexes up to 24k. This is a whole new world. The 16s were good to go, they brought positive metabolic changes Can't wait to see what the 24s do. I will work these 2-3 times per week and perhaps some viking mvo2 2-3 times per week. Will continue through June.
Complex: 5 x 3rep of Swing, front squat, clean and press, row 2 min rest. (will add a rep and a set)
Ride: 8x20/10

Fri: off

Thurs:
Ride 8x20/10

Workshop June 20 2009

Russian Kettlebell and Z Health Workshop

with Sara Cheatham, SR RKC, Z level 4 and myself

June 20, 2009 in Virginia Beach.

Contact me for details.

We will cover the basic kettlebell lifts, then move into more advanced applications including how to incorporate Z Health movement concepts into your workout.



******************
Training Today:
ZNWU
Complex 6 sets 2 min rest
Swing, Snatch, Clean & Press, Row

Ride: 4 x 4 min/3 min (keep HR@80% on work intervals)
Front Plank 5 x 30 on/30 rest

Yesterday:
Z
Stick
Ride: 16 x 10/20

Mon:
Swings 16k x 200