If not, no big deal…
If so, keep on reading amigo.
We’re always looking for “fast” this and “easy” that –
It seems like it’s hardwired into our brains.
Our culture seems to thrive on endless shloppy gimmicks
promising instant anything and everything, most of it
found on late-night TV or the infomercial channels.
(I quite like these – I find them very entertaining
and educational. But I digress…)
In “Supertraining,” Siff & Verhkoshansky state that
doing the following will instantly boost your strength by up
Contract your muscles as hard as you can before the
exercise you’re about to perform.
So, if you’re pressing, make a fist (or two fists)
and push your arms down into the floor. This will
make your lats tense along with your abs.
If you can’t feel your abs, take a deep breath, about
75% of max, and then exhale and brace them simultaneously.
This should make everything contract, if not cramp.
Then shake everything out, releasing the tension you
just built up.
Next, grab your KBs clean them into the rack, and
contract your muscles as hard as you can, especially
your grip, and then press.
This will make your KBs feel instantly lighter.
You can do this for each KB exercise you perform –
especially the grinds.
Do this before each rep.
* Word of Caution *
This is very energy-demanding.
So your KBs will feel lighter, but because you’re
contracting all your muscles at one time, you’re using
a LOT of energy –
More than you normally would.
So that means that you may see a short-term decrease
in the total reps you can do in a set.
Again, this is because you’re using more energy than
No big deal.
And get stronger.
If you want to know the exact sequence for contracting
your muscles to see that 20% strength increase, check
out the “Kettlebell STRONG!” DVDs and book.
In them, you’ll learn this 6-step process and how to
use it in your KB exercises.
P.S. Almost forgot –
If you’re trying to burn body fat, you should be using
this “pre-tensing” method on all your KB lifts.
You’ll use excess energy – above what you normally would.
And that means you’ll burn more calories while training.
The interesting thing about this that not only will
you burn calories while training, but you can actually
increase the number of calories you burn AFTER your
Stronger + Leaner from learning how to pre-tense your
body before you lift.
What’s not to like about that?
P.P.S. You may already know this “trick.”
However, are you using it routinely as part of your training?
I’d say it’s a good bet that 80% of KB users who know this
How do I know?
There’s a better-than-good chance you will too.