ETK Heavy: The Press and Pullup Checklist

Today was Heavy Day on the ETK Rite of Passage. Below is my mental checklist.

If you aren't paying a similar level of attention to a similarly lengthy list, don't complain to me about why your presses and pullups aren't good.

2 x (1-2-3-4)
3 x (1-2-3)

NB: I video taped the final set of 3 pullups - click here to see it.


PRESS

Stand tall and long in the spine.

- t-spine tends to round after sitting at a desk

- lumbar spine tends to arch forwards


HIP HINGE

- focusing on the hip hinge yields more tension at the backswing, an easier clean, and better preparation for the press.


RACK SMOOTHLY

- it's important to bring the kettlebell gently to rest and not let it whack you - getting beat up racking the bell is losing tension as it dissapates absorbing the shock. We want the opposite, to make enough tension and cushion the blow.

- keep the shoulder down. MRKC Geoff Neupert puts this well - get ready to press
from the hip


PREPARE TO PRESS - Its Own List

- feet solidly gripping the ground, knees locked, thighs zipped up, pelvis made neutral by shortening the abs in the front, bell pulled in and down.


TIGHT GRIP

- a stronger grip makes for a stronger press


PUSH BOTH UP AND AWAY

- the shape of the kettlebell rewards a feeling of opening your elbow away from your body as you press

- be sure the bell is always moving upwards, don't just open the elbow without actually raising the bell

- feel the press in your feet, making sure there is no leakage through the body's midsection. The bell goes up because you push down with your feet.


DO NOT LEAN BACK

- it's tempting to turn the kettlebell press, like the now nearly-extinct Olympic press, into movement to the front rather than overhead. Resist this temptation, which is strongest at your weakest point in the press, at all costs - the weight must go up while you stand straight.


FINISH TALL

- it's important to let the t-spine do its thing as your press nears completion. If, like me, you have a t-spine that tends to be hunched over and immobile in all directions, it's important for the health of your shoulders to be sure you've extended your t-spine at the top of your press. Compacting the abs in the front can lead to rounding the t-spine as well - it does for me sometimes. Note that we are not, not, not trying to extend the lumbar spine at the top of the press, a sure formula for a back ache for me.

PAUSE AND STRETCH AT THE TOP

- it's good to lean forward from your shoulder at the top of the press while simultaneously sinking the shoulder. It provides a nice stretch to the chest and shoulder muscles, it teaches good overhead supporting posture, and it makes sure your press is 100% legal - you paused, you didn't just pay lip service only to locking your elbow. Your supporting strength should exceed your moving strength - get used to having a weight overhead with your elbow locked and your shoulder sunk.


PULL THE BELL DOWN

- Don't just let the bell fall or yield to its weight as you lower, pull the bell down for better lat activation, better shoulder health, and better posture in your return to the rack position.



PULLUP:

CHOOSE YOUR WEIGHT WISELY

- the ideal weight is one with which you can pretty easily touch your Adam's Apple above the bar for a single. The resistance level should be about the same as for your press in terms of level of difficulty.

DORSIFLEX

- if your ankles need stretching, do a little calf/ankle stretch of some kind before you stick your foot through the handle of the kettlebell


GRIP THE BAR TIGHTLY

- find your good grip on the bar. I vary between preferring a false grip and regular one, but I always go thumbless.


STRAIGHTEN THOSE ELBOWS

- make sure your elbows are straight. I like to flex my lats and externally rotate my shoulders while my toes are on the ground and I'm gripping the bar. You should be comfortable doing this.


HANG

- Put your chosen foot through the kettlebell handle, flex that ankle, and get the bell off the ground.


PULL

- inhale

- assume the hollow position, keeping the elbows straight

- begin by pulling the shoulders into their sockets. You may choose to hang without your shoulders fully packed if it doesn't bother you, but you must always be sure sucking your shoulders in is step #1 before you do anything else like bend your elbows.

- as you stay hollow, pull your elbows to your sides.

- manage your breathing - I like to hiss out some air as I raise.

- imagine that, at the midway point, your forearms are completely vertical and you have bent at the elbow and effectively moved your body back, _away_ from the bar. If your body is completely under the bar, you are sunk as far as a tactical pullup goes.


GET HIGH

- aim to put your Adam's Apple above the bar

- reach forward with your neck at the very end as needed to touch the bar to your throat.


STAY HIGH

- do more than pay lip service to the top of your pullup. If you're repping out, I can understand touch 'n' go, but at least some of the time, pause with your throat against the bar for a solid one second or longer.


LOWER UNDER CONTROL

- you can build strength and muscle by lowering under complete control and, if you've got a kettlebell on your foot, lowering quickly is a sure way to lose it before your next rep.