Kettlebell Press Workout to Improve your Strength

For those of you who know me, you know that I love training with the Kettlebell. I have been implementing Kettlebells into my training for about 7 years and am StrongFirst Kettlebell Instructor Level 1. I use Kettlebells and StrongFirst methods for helping my clients/students safely achieve their fitness and health goals.

Over the past 4 months, I’ve been training exclusively with the Kettlebell to improve my position, stability and strength overhead. I’ve trained the Press and the Get-up 3-4 days/week. In that time, I have improved my Press significantly and am comfortably pressing for 5 reps a bell 8kG greater than when I started. Additionally, my 1-rep Press has increased by 8kG.

Pressing at a higher frequency than I ever have has helped me improve, but it also helped me learn to better plan my workouts to avoid overtraining and injury. The result has been adjusting my program to allow me to Press frequently and get the most benefit in as little time as possible during each workout.  One of the workouts I use at least 1x/week requires two Kettlebells; one bell is my current “Press” bell (the bell I can Press comfortably for 5 reps) and the second bell is heavier (4 – 8 kG heavier is plenty).  The workout is presented below with suggested rest.

PROTOCOL:

Total Time: Less than 30 minutes

Total Reps:

86 Swings (43/arm)

56 Press (28/arm)

SETS #1, 3, and 5:

Press Bell

5 Swings (strong arm), 5 Press (strong arm)

5 Swings (stronger arm), 5 Press (strong arm)

***Rest 2 minutes between sets and while resting stay Fast and Loose. ***

Heavy Bell

3 Swings (strong arm), 1 Press (strong arm)

3 Swings (stronger arm), 1 Press (stronger arm)

SETS #2 and 4:

Press Bell

7 Swings (strong arm), 3 Press (strong arm)

7 Swings (stronger arm), 3 Press (strong arm)

Heavy Bell

2 Swings (strong arm), 2 Press (strong arm)

2 Swings (stronger arm), 2 Press (stronger arm)

***Rest 2 minutes between sets and while resting stay Fast and Loose. ***

Mix this in with your current Press training and let me know how it works out for you.