"I have less than 5 weeks to press the 48 and I don't know what to do!"
In this post, I'm going to show you 2 upstream decisions to make when you're not making progress with your Kettlebell Press –– or any particular goal you are pursuing –– even if you've been following the Performance Progression Training System.
5 years ago I got this message from one of my close friends and students within the StrongFirst community. "I have less than 5 weeks to press the 48 and I don't know what to do!"
He txt me in a panic; so we jumped on a quick call to talk through his problem, what he was currently doing, and put a quick plan together. He had less than 5 weeks to recertify his Level 1 and 2 kettlebell skills to remain a StrongFirst Certified Kettlebell Instructor.
Level 2 requires men to press half their body weight; for him this would be the 48kg; aka: "the Beast."
(... he also had to pass the 5 minute snatch test with 28kg!)
What I told him next almost made him lose all faith in me as a coach.
"Yep, I definitely called the wrong person."
I told him he needed to do these 3 things:
- Stop pressing a kettlebell all together.
- Switch to body weight push-ups.
- Snatch a kettlebell heavier than he’s used to.
His response?
"Yep, I definitely called the wrong person."
LOL. In his defense, a fair response for a person in his position. Here’s why I made this recommendation... his central nervous system was shot at this point. It was rejecting the kettlebell press. Particularly it was rejecting the pattern of vertical pressing.
2 Upstream Decision that Moved Brian Forward
"To press a lot, you need to press a lot."
This is popular mantra in the strength world –– and the kettlebell community at large –– when it comes to building a bigger, and stronger, press. And you know what... it works very well... until it doesn’t.
At a certain point you reach diminished returns. Once the body rejects a particular pattern, you need think further upstream to solve the problem. Here are 2 upstream decisions we made to move him forward:
- We changed the environment: We had him shift from a vertical pressing environment to horizontal pressing environment. This tactic "resets" the system. I also had to get him off the kettlebell completely. So we switched training discipline environments. As a result... this took pressure off his shoulders and applied it to his triceps –– which are a crucial part of building a bigger, and stronger, press.
- Secondly we switched to Power: We moved him up the Performance Progression Pyramid to focus on getting him more explosive. Both of which are changes in the nature of load.
The Nature of Load
October of 2023 I co-taught a seminar with Pavel Tsatsouline and Fabio Zonin. My talk was on the efficacy of Performance Progression Training. And how to adapt the National Academy of Sports Medicine's (NASM) Optimum Performance Training Model (OPT™) to kettlebells.
When we say performance progression, we're not referring to energy systems, specific exercises, or training methods. The context in which we refer to performance progression is in the NATURE of the load:
- Single Kettlebell develops strength stability; compared to using a stability or bosu-ball. Single kettlebell training, by nature, places you in a propriocetively-enriched environment. As a result you build cross-body stability.
- Tactics like the Russian rest-pause builds strength endurance –– and promotes hypertrophy. Compared to using light weights with high repetitions. Using a medium load with rest-pause, by nature, places you in an environment to build strength endurance –– and keeps you under tension longer; increasing your opportunities for hypertrophy. I.e., muscle-building.
- Double Kettlebells build maximal strength, muscle, and endurance. Compared to, primarily, training at a percentage of one rep maximum (%1RM). Progressing from single to double kettlebells, by nature, places you in an environment of systemic overload. And as a result, you build maximal strength.
- Kettlebell Ballistics i.e., power training, build athleticism and non-stop work capacity. Compared to traditional forms of power training. Like: sprinting, plyometrics, medicine ball slams, etc. Kettlebell ballistics (swings, cleans, snatches, and jerks), by their nature, create an environment to build your capacity to generate kinetic energy and strengthen your connective tissues.
Downstream Effects of Upstream Thinking
In the first post of this series... I told you that I mentioned, twice, a problem which would keep you from seeing progress –– and leaving you trapped in a cumulative injury cycle. I also mentioned the upstream decision which would solve the problem BEFORE it had a chance to present itself.
And that problem is living in a flexed environment. The upstream solution is to create an environment of extension. The very nature of using kettlebells places you in an extended environment. With the downstream effects being a stronger, leaner, and more capable body... in LESS time (BEFORE exercise even begins). And not only that...
... the sub-maximal nature of kettlebell ballistics are great for people who have "mileage." Jumping and sprinting are not for everyone. However, everyone can benefit from the effects of sub-maximal plyometric training –– the very nature of load the kettlebell provides. You reap all the benefits of power training, without leaving the ground, and wear and tear.
And this is why, IMO, the kettlebell is superior to ALL training "tools." The kettlebell is not a 'tool,' and it drives me nuts when I hear coaches/trainers refer to it as such. The kettlebell, by its nature, is an Upstream Strength Strategy –– which is responsible for providing results, and avoiding problems, we would never even be aware of. And the planning of your training requires upstream thinking so you can train for the long haul.
"I will never doubt you again, ever!"
The Nature of Load is an environmental change –– a result of upstream thinking. The results of these decisions and the effects they had on Brian's results?
Well, I’ll let him tell you himself here.
Let’s just say.
After around 4 weeks.
He called me from the level 2 certification and said... "I will never doubt you again, ever!"
Check out how Brian went from pressing a 40 to a 48kg... and crushing his 5 minute SFG Snatch test with a 28kg in less than five weeks.
As always... I appreciate ya reading.
hec "the kettlebell coach" g.
UPDATE: 17 April 2025
You can read the final piece, Part 4 of 4, of the Upstream Strength Strategy Series, here.