Putting heavy stuff overhead:
Fun for some of us, intimidating for others.
How do you get good at it?
How do you get nice and strong so you can put respectable
weight over your head?
1/2 your bodyweight in one arm
Your bodyweight overhead with 2 arms
1. You have to be consistent and work on the volume of
There’s no way around this one. You simply have to press –
2. Address your weaknesses.
I like heavy 1arm presses, but you can “cheat” your way
For example, you can lean to your side. Simply kick your
hip out under your shoulder and you now have a stronger
base of support.
Not so on the 2 hand or traditional military press.
There’s nowhere to hide.
So you need to address the following 4 areas, which, incidentally
will not only improve your single arm KB military press, but
also all overhead work – like the Push Press, Jerk, and even
Here are the top 4 areas most that are keeping most people
from putting up significant weight overhead –
AND more importantly, are keeping people from making a
solid transition from single kettlebell work to double kettlebell
Most people do not breathe correctly.
They take shallow breaths and breathe into their chests and
This tightens up your neck, your shoulders, and your upper
back, and keeps you from being able to put both your arms
overhead without hyperextending your lower back or pushing
your neck forward.
2. Hip Mobility.
Most people sit all day long.
This tightens up your hips and will make you over-stress your
lower back when the weights go overhead.
It also prevents you from properly loading your hips on the
backswing of all your ballistics, thus inhibiting your snatch
and your clean.
This is important because your press is only as good as your
Furthermore, there’s good reason to believe that if your hips
are locked up, and you’re over-using your lower back, that
you’re going to have some form of “core” dysfunction, that
will limit you from putting anything significant overhead.
3. Thoracic Spine.
This is the area of your spine from the base of your neck to
below your ribs.
When this area locks down, like it does from improper breathing
and sitting all day, your body, smart as it is, compensates.
So it’ll increase the mobility in your lower back and neck to
make up for lack of movement in your T-spine.
This is where lower back injuries occur.
Not only that, but an immobile T-spine contributes to shoulder
injuries – restricting the movement of your shoulder blades
making it difficult to put your arms overhead.
Hello rotator cuff injury.
Many times resolving the first three will significantly increase
your shoulder mobility and stability. Sometimes it will not.
Again, proper shoulder function is critical for putting weight
Ignore this and you’re sowing the seeds for shoulder
If you’ve never had a rotator cuff injury, I can tell you from first
hand experience that they are no fun and they seem to take
FOREVER to heal.
You can get away with crummy shoulder mechanics with
light weight but as soon as you increase the volume of your
overhead work and/or the weight your using, you are in for
How to you address these weaknesses?
– In it I cover 2 simple breathing positions for the Jerk which
can easily be applied to the Press and the Snatch.
– You’ll learn 1 simple (and my personal favorite) drill to
instantly increase your hip mobility.
– You’ll also learn 3 easy T-spine mobility drills that will
immediately open the tightest of T-spines.
– Finally, you’ll discover the 2 simple shoulder mobility drills I
recommend – one of which just feels “oh so good.”
When it arrives in the mail, go immediately to p.61-69, and
start implementing these simple fixes and watch your Presses
improve almost immediately.
(Start lighter than normal just to get your new press pattern
down – then start loading that puppy up.)