Well, actually, I was going to say “Jerk” but the reality is
that this applies to ALL over head lifts that start in the rack.
So that means –
– Push Press
And quite frankly, now that I think about it, you really should
set up all your hip hinge lifts this way.
And it’s not what you think either.
In fact, it’s probably the OPPOSITE of what you’ve been taught –
ESPECIALLY for the double KB lifts.
Ok, here’s your checklist:
1. Stand with your feet outside your shoulders. Try to keep your
feet pointed straight ahead.
This may take some extra mobility work on your part.
(Trust me, if you can do this, it’ll make you more powerful. It
places more stretch on your external hip rotators. For a full
in-depth explanation of why this works and why what you’ve
probably been taught is not the best way, see “Kettlebell
STRONG!” pages 25-30.)
2. Push your butt back and fold at the hips.
Make sure your weight is on your whole foot, not just your
3. Make sure you keep your head up – none of that “neutral
neck” stuff. Eyes on the horizon.
(I used to use it but don’t anymore and I don’t advocate you
use it. From my research it’s a misunderstanding of the concept
of “neutral.” It’s isolating out the biomechanics of the spine instead
of looking at the body as a whole.
Again, I refer you to “Kettlebell STRONG!” pages 84-89.)
Seriously. Look at this picture.
He’s WAY stronger than any of these “neutral spine guys.”
And where’s his head?
That’s right – it’s not down – it’s Up.
Now where were we…?
Oh yeah –
4. Now with your head up and your chest pushed out
reach down and grab your KBs.
Don’t use the V position. This can jack you up. Yep, that’s
the technical term.
Instead, use one of the other 3 positions.
Like the “barbell grip” – where the bell handles when
placed side-by-side look like a barbell.
The other 2 you can find on the “Kettlebell STRONG!”
They do a better job of allowing you to maintain your
position on the hike pass, the entire backswing, and
on the swing portion.
Not only that, because of this, your ballistics are WAY
And the best part is, when those bells land in the rack,
they make the rack tighter too – allowing for a better
platform from which to go overhead –
Press, Push Press, Jerk…
Here’s what your start position should look like:
If you want to know the subtle details that will make your
heavy bells feel light and your light bells feel silly, check
out “Kettlebell STRONG!”.
P.S. It really is amazing how much lighter the bells feel
once you get this new start position correct. Especially
when you get the grip thing down.
Oh, and don’t worry if it feels unnatural at first – that’s
just because you’ve been doing it the other way for
awhile, that’s all.
Your body will adapt.