The BEST Way to Increase Your Kettlebell Press (with EXACT Programming) | Dan John
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- čas přidán 8. 09. 2024
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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly strength training workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
Dan is one of the original practitioners of the "Kettlebell Swing" in the US and is widely renowned to be the inventor of the "Kettlebell Goblet Squat". He is the host of the weekly Dan John Podcast; discussing all things strength, kettlebells, Olympic weightlifting and athletic performance as well as doing live workshops, coaching and online personal training.
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Awesome information drop Dan! Thank you. I love the 1/2 kneeling press and have been adding it to my single bell (Iron Cardio variant) complex - clean, press, reverse lunge, press, press to hold and stand up, squat. Takes about 21 seconds, bell down and switch. Repeat for 10 minutes.
Big fan of complexes ...
So simple, so beautiful, thank you Dan!
Thank you!
I had great press results from Hardstyle Kettlebell Pro's "right of passage; jurassic edition". really helped.
And any program that is followed magically helps, too...
Maybe a dumb question but wouldn’t the easiest way to get KB press numbers up be to add in barbell overhead work?
That’s what exactly what I did. Many of my readers ask specific questions about Kettlebells so I have to answer the questions as written.
It says here that to bring up the
numbers you need to press
and squat a lot throughout the
week. That scares me a little, because with OHPs I
never had an issue performing
them at a high volume and
frequency, after a squat work-
out I tend to be sore for the
next four days at least....
-most of my friends report
the same.
How is someone supposed
to program several squat
workouts per week without
constantly being beat up and
over trained?
-fascinating content, though!
Dbl KB front squats aren't usually heavy...most people total less than 48 k. So, that's p;art of it.
@@DanJohnStrengthCoach
O.k.,so you' re working more on
practicing the movement and
on work- capacity rather than
increasing the workload...
This makes more sense to me now.
Thanks for your reply, Dan - I know
you're a busy man. Just know your
short videos make a difference.
I started Easy Strength 10 days ago & already my presses are feeling easier & that is an area I have struggled with due to shoulder issues. I hang & do halos to warm & loosen up my shoulders & so far no shoulder pain. My issue is I travel a lot (primarily work-related) & take at least two pairs of kettlebells, my ab wheel & a door pull-up bar, however, the place I am currently staying has door jams that will not work. I don't want to lose or stall on that progress so is there some other lifts or calisthenics you would recommend to at least keep my progress if not still gain strength? Even if I had to do two or more exercises and higher reps to get the benefits I'm good with that. I did 3 sets of 5 one arm rows with my 32kg, & 3 sets of 5 with the 32 doing pullovers from the floor as I don't have a bench with me. Thank you.
It's a common issue and we just have to do what we can. I like the rows idea a lot. Also, see if you can find Parcourses as you travel. Here in Utah, it is more common to also find those outdoor public gyms now, too. When I travel to Galway, Ireland, I train in a park with lots of outdoor equipment. It is not perfect but lots of fun.
Coach, what's the main idea of the Day 5 singles? Is it testing strength or maybe endurance? Just wondering amounts.
For some it is a test day. That's what we do at my gym, but you can also use it to simply ease off and practice...I'm talking about practice!
How many reps for the practice day - bottoms up and waiters press?
Both of those exercises have a technical load. So you can only do what you can do. Bottoms up a really hard to do for more than five or six reps.
@@DanJohnStrengthCoach thanks for the prompt reply!
I am confused about how to do a double press ladder. Doing 2-3-5 double press ladder just sounds like a set of 10. For singles the side switch gives the rest, for complexs the exercise change gives me the break. I dont see how to do this with a single double kb exercise.
I think you confused me! Single double? I always put the load down, if that helps...so 2 presses, weight down, clean and 3 presses...
@@DanJohnStrengthCoach it did I was over thinking it
I've recently started to workout with doubles. I don't have any pair of kbs, instead I use two kbs with different weight (16 and 20 kg). The swing and clean are much harder than while using single 20 or 24 kg. On the other hand, presses and especially squats seems to be way less challenging. Should I continue with uneven load or should I buy another bell? Which one should be better, another 16 or 20 kg? I tried a combination of 20 and 24 and I can't even clean them, and when it comes to 16+24, the difference in weight is just too big for me now.
double 20kg are a amazing weight to work with. you can even do complex's with them.
This question gets asked a lot: I usually recommend double 20s
@@DanJohnStrengthCoach thank you so much for help Dan :) I will buy another 20 and work with 16 and 20 until two twenties will not be too challenging