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  1. #1
    Dr.Mike is offline Junior Member
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    Nov 2008
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    Default Russian Bear Question

    I want to use the Russian Bear Program out of PTTP for KB shoulder press. My question is should I clean the KB between reps or clean it once and press? It just seems to me to be a lot of wasted energy to clean it each time if I and work on pressing.

  2. #2
    48kilos is offline Member
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    Dec 2008
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    91

    Default

    Mix it up, some days re clean it every time,other days do not. The clean will work your upper back well though.

  3. #3
    ZachariahSalazarRKC is offline Senior Member
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    Phoenix AZ-San Diego CA-Hawaii Kai HI
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    Default

    Yes and snatch it then press it as well...zzzzzzzzzzzzzzzzzz

  4. #4
    sicklameandlazy is offline Senior Member
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    Feb 2009
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    Texas
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    Default

    Hi Dr Mike,

    I do strict Clean and Press for 5/5, and then go straight to push press without cleaning it every time for 5 on each side. I roll my toes up and keep them off the ground, this forces me to use the sole of my foot to push off and keeps the heel down. I also hold a two count on top to practice body tension, or rack a smaller kettlebell on the silent arm.

    This worked for me and my brother. Shoulders get a big rush of blood. I finish with decompression hangs and sometimes a few clubbell swipes or shield casts.

    All the best.

  5. #5
    jtsaint72 is offline Senior Member
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    Nov 2008
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    Encino, CA
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    Default Just curious

    Quote Originally Posted by Dr.Mike View Post
    I want to use the Russian Bear Program out of PTTP for KB shoulder press. My question is should I clean the KB between reps or clean it once and press? It just seems to me to be a lot of wasted energy to clean it each time if I and work on pressing.
    What are you goals? By selecting the Bear program, it looks as if you're looking to put on weight or at the least, add some shoulder mass. The Bear calls for following a power lifting style of gradual, small increases in weight, ala PTTP, while upping the volume and working in the 80% of max range

    So my question is, how do plan on gradually increasing the load with a KB and continually working with in 80% of maximum?

    If you're committed to the Bear routine, I think you'd see better success pressing with a barbell or dumbbell.

    If you're more committed to putting on weight (shoulder mass) with a KB, then look at German Volume training or pick up Beyond Bodybuilding for a look at the See-Saw Press. Of course there's always a good combo of MP Ladders supersetted with Pull Ups...
    David R Bradley, RKC
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  6. #6
    Join Date
    Apr 2009
    Location
    New Orleans
    Posts
    266

    Exclamation 1-arm is KING!

    Trust me on this one the 1-arm press w/ an Oly bar is KING! No single exercise has made such a huge difference in my upper body alone.

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