![]() Though the rack position does make the weight sit lower on the body, thus making the overhead pressing range of motion more than that with a barbell or dumbbell, it also makes for a safer starting platform where you can rest the weight if necessary. Most overhead pressing variations with the kettlebell start from the rack position which we discussed in our hardstyle squat series. Traditionally the overhead press is done with a barbell or dumbbells however, the kettlebell can provide a different, and even advantageous, way to get the most benefit out of the exercise. Much like we went over in the deadlift and squat, the overhead press is a great movement to build strength and it complements well with the kettlebell. Make sure your hands are prepared, you won’t want to grab your steering wheel for a week if you don’t rough those hands up first.Let’s shift gears in our Hardstyle Kettlebell Series pivoting from our dynamic kettlebell swing back to a more traditional strength training movement the Overhead or Military Press. Building your technique, strength and conditioning and then give it a go when you are capable. If you don’t have the technique or the conditioning, stay away from it. Snatching a 53lb kettlebell for 10 minutes straight is not for the average person. I don’t mean to make myself or anyone else sound superior in any way, but injury prevention is important to me. If you aren’t qualified to be snatching a kettlebell, don’t attempt the SSST. However, for fat loss efforts and general athletic-conditioning, I think training sporadic will work just fine assuming you are using big movements with solid technique and load.Īgain, at this point I would look to stay within a system.Īlso, be realistic about the SSST. Attempting to train too many qualities at once seems to make a person “average” in all of those qualities. Is it possible to train improvised in every session? Of course, but I am still not convinced that it is superior to an organized, progressive training system. Soreness today was not bad and overall the workout was a success. The jump rope at the end was a bear.Īll in all, the workout lasted about 30 minutes, which was perfect because that is roughly how long I would have biked for had I gone that route. My heart rate stayed where I wanted it and I felt great during the session. I decided that I would mess around with mini-circuits using my kettlebells.ġ) Kettlebell snatches (alternating hands every 10 reps)Ģ) 2-Hand Kettlebell swings (30 reps then rest until ready)ģ) Intense jump rope (not sure of the revolutions per minute)įor the snatches, I completed 110 repetitions and for the swings I completed 120 repetitions. Nope, I decided to try something different. Typically I would just jump rope and bike while keep my heart rate in specific BPM zones, then call it a day. Initially, last night was scheduled to be a recovery style training session because of the intensity of the previous day’s workout. It’s important to note that a “rep” in the SSST is counted only if the elbow is locked out overhead. The first time I tried the SSST I ripped all of the skin off of both of my palms. Grip, arc of the bell, hip snap, etc… all make a HUGE difference in your numbers. The kettlebell snatch is a technical move just like the dumbbell snatch, so there is a method to the madness. I tend to not have a governor when it comes to pursuing competitive type stuff. I haven’t attempted a full SSST for about 2 years, and I would like to think that I could get 250 reps in the 10 minute time frame. My best score with the SSST is 226 repetitions respecting the perimeters of the test bulleted above. Record your score while trying to hold your lungs and eyeballs from shooting out.Perform as many snatches as possible in 10 minutes using a 24kg (53lb) kettlebell.Initially, I thought it was another gimmick workout but I later learned that there was actually a story behind it. ![]() The “SSST” stands for “Secret Service Snatch Test”. In the kettlebell training world, there is a world-famous tough guy test called the “SSST”. Last night, this is where the un-organized part comes in. I keep the rope moving continuously, only stopping to change a shitty song, scratch or grab a swig of water. ![]() I always start slow with two-foot jumps and work into more progressive drills like running, single foot, etc. ![]() Using my trusty jump rope, I started the training session with a 10 minute jump session. Part 2, right here, is what I actually did to spark that post. Part 1, if you made it through that novel, was me thinking out loud about systems. ![]()
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