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  1. #1
    wv2de is offline Senior Member
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    Default Need help with double kb military press please

    I can strictly military press a 32kg bell with both arms for a single rep (maybe more with right arm, haven’t tried, left arm is probably 1RM, but I’ve only done 1RM with 32kg). My problem is that when I do a double MP with 2 24kg kettlebells my left arm gets shaky after 1/3-1/2 of the way up. I can do the move for reps, but the shakiness makes me nervous since it feels like I might lose the bell. I’ve tried fully body tension and breathing techniques – and my strength and form are good (RKC2 approved in person). Does anyone have any suggestions on getting my left arm more steady for the double press? I feel like I’m losing power from somewhere on the move, but haven’t nailed down a fix yet.

    Thanks,
    wv
    Last edited by wv2de; 10-19-2009 at 12:06 AM.

  2. #2
    Gibson is offline Junior Member
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    Default

    I know for me it is more of a mental battle to do everything for a double press. Concentrating on staying tight as well as maneuvering 50kg over your head can be a tough task. I found for me that it was more of a "muscle memory" movement. Though I had the strength to do it, I found I had not done enough single presses, so my body was not mentally capable of maintaining control. That explanation may not make any sense, but what I have done is to go back and really work on fine tuning my presses for each arm individually, and only occasionally "practice" the double press until they become second nature. Like you, as a lefty, my right arm would be wobbly unless I really concentrated on that arm, and then my left arm would suffer. Hope that helps in some way, either way....good luck, its a great workout tool and I cant wait to get there....

  3. #3
    chaosapiant is offline Senior Member
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    One thing that may help, is to do a clean and jerk just to get the bells overhead, if you can, and then lower the bells as slow as possible. That should help develop the supporting muscles in the shoulders for easier control. Pullups also help with the required lat strength.

  4. #4
    wv2de is offline Senior Member
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    Quote Originally Posted by Gibson View Post
    I know for me it is more of a mental battle to do everything for a double press. Concentrating on staying tight as well as maneuvering 50kg over your head can be a tough task. I found for me that it was more of a "muscle memory" movement. Though I had the strength to do it, I found I had not done enough single presses, so my body was not mentally capable of maintaining control. That explanation may not make any sense, but what I have done is to go back and really work on fine tuning my presses for each arm individually, and only occasionally "practice" the double press until they become second nature. Like you, as a lefty, my right arm would be wobbly unless I really concentrated on that arm, and then my left arm would suffer. Hope that helps in some way, either way....good luck, its a great workout tool and I cant wait to get there....
    Thanks for the suggestion - that was my knee-jerk solution, to simply focus more on the left side until it's more balanced then simply focus on good technique. I may even alternate with some light bells to get the pattern with good stability in my brain...

    wv

  5. #5
    wv2de is offline Senior Member
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    Quote Originally Posted by chaosapiant View Post
    One thing that may help, is to do a clean and jerk just to get the bells overhead, if you can, and then lower the bells as slow as possible. That should help develop the supporting muscles in the shoulders for easier control. Pullups also help with the required lat strength.
    Not a bad idea, I'll have to pay attention and see if I'm more stable on the negative. If so I may just do negatives for a week or so and see if that helps me with the stability...

    thanks,
    wv

  6. #6
    EricJMoss is offline Senior Member
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    how does the seesaw press feel? another thing you can do is a method called 2 steps forward one step back. press the bells up 2 inches, lower down 1 inch repeat throughout the entire rep. 1 rep would equal a set.
    Eric Moss RKC, FMS
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  7. #7
    wv2de is offline Senior Member
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    Quote Originally Posted by EricJMoss View Post
    how does the seesaw press feel? another thing you can do is a method called 2 steps forward one step back. press the bells up 2 inches, lower down 1 inch repeat throughout the entire rep. 1 rep would equal a set.
    Seesaw presses are actually pretty good for me with the 24kg's. Interesting up 2 down 1 method - I'll have to try it. Yesterday I did some dual presses, and focusing more on my left arm than my right plus gripping the handles pretty hard removed most of my wobble. I still need some reps under my belt, but I think it was gripping the handle harder that really did it. It's also possible that it went away simply due to the fact that it was one of the goals of my workout .

    thanks,
    wv

  8. #8
    JP Price is offline Senior Member
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    I'd echo that you need to be comfortable with the weight overhead, doing negatives (slowly lowering the bells), doing see-saw presses to keep engaged throughout the movement, or maybe it is indeed all mental and you need to hit some heavy jerks and push presses with a heavier weight then pick up the 32kg and it's some kind of wth effect and it's become easy, you never know. Another thing that helped my weaker arm when moving up to heavier kbs was focusing on loading in the lats and pressing off of my lat shelf, this is a bit harder with two kbs and easier with one, so maybe use one at first and two once that's more comfortable. Just a couple of thoughts, good work.

  9. #9
    wv2de is offline Senior Member
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    Quote Originally Posted by JP Price View Post
    I'd echo that you need to be comfortable with the weight overhead, doing negatives (slowly lowering the bells), doing see-saw presses to keep engaged throughout the movement, or maybe it is indeed all mental and you need to hit some heavy jerks and push presses with a heavier weight then pick up the 32kg and it's some kind of wth effect and it's become easy, you never know. Another thing that helped my weaker arm when moving up to heavier kbs was focusing on loading in the lats and pressing off of my lat shelf, this is a bit harder with two kbs and easier with one, so maybe use one at first and two once that's more comfortable. Just a couple of thoughts, good work.
    I can press the 32kg in a single arm press with both arms without wobbling, it's just a mind thing with the double bells. Concentrating on the left hand grip more actually made it stable with dual 24's, which was a nice find. Thanks for the suggestions!

    wv
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  10. #10
    Kenneth Jay is offline Senior Member
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    Quote Originally Posted by wv2de View Post
    I can strictly military press a 32kg bell with both arms for a single rep (maybe more with right arm, haven’t tried, left arm is probably 1RM, but I’ve only done 1RM with 32kg). My problem is that when I do a double MP with 2 24kg kettlebells my left arm gets shaky after 1/3-1/2 of the way up. I can do the move for reps, but the shakiness makes me nervous since it feels like I might lose the bell. I’ve tried fully body tension and breathing techniques – and my strength and form are good (RKC2 approved in person). Does anyone have any suggestions on getting my left arm more steady for the double press? I feel like I’m losing power from somewhere on the move, but haven’t nailed down a fix yet.

    Thanks,
    wv
    1. revisit the TGU Khalos Stenos
    2. Make sure you are not jamming your shoulder joint. My upcoming book perfecting the press covers it.
    3. See a Z-health coach and get your bone rhythm checked out

    /KJ
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    Kenneth Jay
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