Pushing Up is Weak

In college I studied to become a kettlebell master.

I remember the day, sitting in my beach house off campus, when I read this passage about a door frame from Pavel Tsatsouline in Enter the Kettlebell. I wanted to be able to pass the RKC snatch test, 100 reps with a 53-pound kettlebell in less than 5 minutes. I couldn’t fathom that test at the time. I didn’t think I could snatch the 53, and I didn’t even have access to one to find out.

The brand new set of kettlebells at school topped out at 44 pounds, and the gym I had been training at had the same. Kettlebells weren’t easily available like the are now.

This passage, about strict pressing a kettlebell, clicked in my brain and taught me how to brace, be strong and push weights (not just kettlebells) away from me.

“Stand inside a doorway, raise both arms overhead, and place your hands on the supporting beam as if you are military pressing… Grip the ground with your toes. Flex your quads and pull up your kneecaps. Cramp your glutes. Brace your abs for a punch (don’t suck them in). Breathe shallowly throughout the exercise, but without relaxing your abs…Breath behind the shield.”

“Now, push up against the top of the doorway with moderate effort. Note what it feels like. Relax. After a brief rest, gather the tension in your body from your feet up, and this time, instead of pushing up, focus on pushing yourself away from the doorway down into the ground. Try to leave foot imprints on the carpet. Note that your knees must remain locked and you back must be braced with a muscular corset.”

Try this drill and think about it the next time you’re pressing something at the gym!

Justin Miner

@justinminergain