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RKC School of Strength

Official blog of the RKC

advanced drills

11 Specialized Variety Methods For Blasting Through Overhead Pressing Plateaus

May 31, 2017 By Matt Beecroft 3 Comments

Matt Beecroft BU Press

A heavy kettlebell press—or any overhead press for that matter—will always be a super impressive feat of whole-body strength. For some, getting heavy things overhead is the meaning of life, and I can understand why! There are few better feelings than locking out a heavy overhead grind.

You have probably heard the phrase, “To press well, you have to press a lot.” Technically, this statement is true. But, when you regularly work heavy grinds like the press, or any high tension, high threshold lift for high reps like ladders, it can be pretty unforgiving on the body—especially the shoulders. Like many in our RKC community, I am a big fan of push-presses and jerks, especially since they seem to be a little more forgiving on the shoulders.

Enter one of the programming principles taught in the RKC: specialized variety. This important concept allows us to avoid plateaus, improve a skill (like pressing), and can also help us avoid injury.

The biological law of accommodation holds that the more you repeat a given movement, the less effective it will be for achieving your goals. A biological object’s response to a given constant stimulus decreases over time. Accommodation is your body’s decreasing response to a constantly continued stimulus—so, we will need to vary our training a little.

Another training principle—which seems to be the opposite—is the SAID principle. The specific adaptations to imposed demands (SAID) principle states that the more something specific is practiced, the more that specific skill will improve. In other words perfect practice makes perfect when it comes to developing skills.

With specialized variety, we want to choose exercises that are very similar, but are slight variations so we can keep training a movement without reaching a plateau.

Principle One: Change Your Foundation

Changing your lower body position is a simple way to add specialized variety to your pressing. With the regular press we usually stand in a bilateral stance with our feet square and roughly shoulder width apart. But, when we change position?

In real life and especially in sports, we’re very rarely in a perfect bilateral stance. More often, we’re in lunge like or single leg stances. Some of these variations can also have crossover for better sports performance.

  1. Feet Together

By narrowing your base, your body really has to zip everything up. Pressing with your feet together ensures that you think about drawing everything into your center, while stopping any tension “leaks” of throughout the body.

  1. Inline Lunge

Similar to pressing with the feet together, but place one leg behind the other (kettlebell on same side as the rear leg). This stance introduces a lateral balance demand and forces the body to zip everything up. You can self-limit the balance demand of this technique—make it harder or easier—by changing the distance or width between the two feet.

  1. Contralateral and Ipsilateral Stances

Even though these stances are very rarely seen or used, I love using them to strengthen the body contra-laterally (think of an X across the body from shoulder to hip) or ipsilaterally (shoulder to hip on the same side). If you are interested in fascia and slings (see Thomas Myers) then this will be right up your alley. These press variations are done on one leg and can be really challenging. For the contralateral version, the kettlebell in the opposite hand of the foot you are standing on, and for the ipsilateral version, press and stand on the same side.

  1. Tall Kneeling and Half Kneeling

Without going down the rabbit hole of corrective exercise, both the tall and half kneeling positions give us great pressing options. By taking the knees and ankles out of the movement, we can focus on letting the hips and the core do their work. The goal of the tall and half kneeling positions is to help us create more stability and control while pressing. They can prompt us to tie the upper and lower body together as in the two previous options. The half kneeling option is also self-limiting. Narrowing your base of support (as in the inline lunge press) in the kneeling lunge position creates more instability—and an environment where you will need to stabilize more to keep your balance—just like the standing inline lunge. If you decide to work from a half or tall kneeling position, you really need to make sure your set up in these positions is spot on—a poor setup will not allow you to gain the benefits of these movements.

  1. V-Seated Press

One of my all time favorite all pressing positions is sitting down in semi side split/pancake position with my legs in a V. This is an amazing variation that really helps to tie in the core with the shoulders, lats, and triceps. Watch your lumbo-pelvic positioning in the V-seated position, so your back and lower back stay in a neutral position.

Matt Beecroft V-Seated Press

  1. The Sots Press

The Sots press is a tough variation for those with great squatting technique and good overhead shoulder mechanics. The press is performed by cleaning the kettlebell, pulling yourself down into a squat, bracing, and then pressing from the deep squat position.

  1. Side Press

Often overlooked as an option to improve the basic press, the side press is an awesome variation that again can really challenge the core. It also requires crazy lat firing, or creating a “shelf” with your lat behind your elbow. This tough variation starts with the feet in a windmill position. The press begins at the bottom position—or after coming down to the bottom position—of the windmill, pressing to lockout and then standing up with the bell just like in the windmill. The windmill is taught at the RKC-II with the kettlebell in the top hand already in lockout and then descending up and down—there’s also a version with kettlebells in both hands. If you are not proficient with the windmill yet, I would suggest waiting to try this press variation until you have trained with an RKC-II instructor.

The setup for this lift is the same as the windmill style setup for the bent press (as opposed to the squat variation of the bent press) taught at the RKC Level-II. Unlike the bent press, where you press your body away from the kettlebell, when performing the side press, you are actually pressing the kettlebell away from you.

  1. The Get-Up Press

Want to strengthen each position of your get-up while training for a stronger press? Try pressing at each stage of the get-up for a real challenge. Even in the half kneeling/windmill position, you can bring your elbow behind your body to the lat, as a progression to help your bent press and kettlebell windmill. The get-up press will really highlight any weakness in your get-up, it will really force you to be more stable in each position.

Principle Two: Change Your Grip

  1. The Bottoms-Up Press

If you’ve seen Master RKC Max Shank perform a bottoms-up press, it’s easy to see that it’s a great pressing variation. While the kettlebell’s groove and body positioning are slightly different, the benefits of this pressing variation are huge. Not only does this variation improve your grip strength, core activation, and reflexive stability, it can also be the safest way for those with troublesome shoulders to press a kettlebell without discomfort or pain. Set up for this lift by placing the webbing of the thumb and first finger in the middle of the kettlebell handle so you can balance it on the heel of your palm. Even though the groove of this press is different, it will encourage you to keep your forearm vertical, which can be helpful for improving your regular press. Since you can’t press very heavy kettlebells with the bottoms-up press, it is a great variation to use when you don’t have a heavy kettlebell to press.
Max Shank Bottoms-up press in Master the Kettlebell

  1. The Stacked Press

The stacked press variation really changes the center of gravity—the position—of the weight/load. To perform this lift, stack a lighter kettlebell on top of a heavier one by carefully cleaning both together and around the wrist. The grip requirement for this variation is huge. You have to crush both handles to complete the press. This is also an awesome option when you only have access to smaller kettlebells or if you only have a few big kettlebell sizes, and want to work on something in between. Because the center of gravity of the load and grip are different than a regular press, you probably won’t be able to press as much with this lift.

Matt Beecroft Stacked Kettlebell Press

Side note: there is a bottom’s up stacked press where you can do a bottoms up press with another kettlebell sitting on top. While I like variety, this is probably taking it a bit too far, and is usually only manageable with very light weight. Even then, it’s a very risky lift, and you probably don’t want to be remembered as an epic “gym fail” on YouTube after a kettlebell falls on your head.

  1. The Waiter’s or Palm Press

When performing a waiter’s press (palm press), you hold the body of the kettlebell, not the handle in the palm of your hand. Your palm is facing up, just like a waiter’s when carrying a tray on the palm of the hand. This variation feels really weird, but encourages surprisingly strong shoulder “packing” and lat activation during the press.

Matt Beecroft Waiters Press

Lastly, it can be really cool to pick an option from principle one and combine it with an option from principle two. For example, you could try a bottoms up press from tall or half kneeling, or a stacked press from the V-seated position. The options are endless and they all lead to a better press.

Don’t forget to base your rep ranges on your goals:

For strength aim for total 6-20 reps and 1-5 reps per set: 3 x 3, 3 x 5, 2 x 5, 5 x 3, 10x 1 etc.

For strength and muscle mass aim for 20-40 total reps and 3-8 reps per set: 7 x 3, 8 x 4, 4 x 8, 5 x 5 (my favorite), 6 x 4, 10 x 4, 6 x 6 etc.

When it comes to pressing, apart from the regular single, double or alternating and see-saw pressing with the feet square and roughly shoulder width apart, these two principles will really help you burst through your current plateau without hours and hours of pressing ladders. Especially when there are no heavy bells to press, we can make the press more challenging and get gains in strength by using complexity instead of load and volume.

 

****

Matthew Beecroft is a Master RKC, PCC Instructor, and CK-FMS certified instructor. He is also a GFM and Animal Flow instructor and Expert Level 2 instructor with Krav Maga Global and a Muay Thai coach who has trained amateur and professional Muay Thai champions. He can be contacted through his website www.realitysdc.com.au or Facebook page: facebook.com/MeetLifeHeadOn/

Filed Under: Kettlebell Training, Tutorial Tagged With: advanced drills, advanced press, kettlebell training, Master RKC Matt Beecroft, Matt Beecroft, specialized variety

How to Increase Your Grip Strength for Better Kettlebell Swings and Snatches

April 27, 2016 By Doug Fioranelli 4 Comments

Doug Fioranelli, RKC-II, Bottoms-Up Get-Up

Train Your Weakest Link…

If I had a quarter for every person I’ve trained who blurted out, “That wasn’t too hard, I could have done more but my grip was giving out,” after a difficult set, then I would have enough money to pack a pair of shorts, my 32kg kettlebell, and then swing my way through retirement on a sandy beach.

As the true professional I (mostly) am, I simply smile to give a false sense of empathy. But, grip strength is a foundational component of strength. It’s the balancing point which determines our success with many movements.

In the past—especially with assisted weight machines—grip strength was not required or emphasized, so many people forgot its importance. Grip strength is often the weakest link that determines if someone will have difficulty performing pull-ups, kettlebell swings—or even passing the legendary RKC Snatch Test.

If their grip wasn’t holding them back, most people are strong enough to pull themselves up over a bar repeatedly. Their legs and cardiovascular systems are also more than capable of performing hundreds of swings and snatches with a sub-maximal weight. Grip is the foundation for many upper body and repetitive dynamic exercises, and shouldn’t just be an afterthought.

Grip strength can be the limiting factor that rears its ugly head to compromise your technique and cut your sets short. Or it can be the bedrock of strength, something to train so that you are stronger, fitter, and more successful at the gym.

In this post, I will present some strategies for focusing on grip strength in your training so that you can do more kettlebell swings and snatches. I will explain two types of grip training: one focused on increasing strength and the other on endurance. Both types should be in your program to ensure success.

Use Your Grip

If you are a true practitioner of Dragon Door Hardstyle training, using your grip should be a common occurrence. Whether you are performing a kettlebell exercise or practicing traditional weight training, your grip should be engaged.

At the gym, it’s common to see people loosely holding their dumbbells when lunging, performing step ups, and even during rows! The idea is simple—when you are moving, grip the weight and engage as many muscles as possible. Not only is this safer because you body will be in a more stable position, it will make you stronger by activating more muscles to assist in every lift.

Adopt this training principle: anytime you grab a bar or weight, make sure your grip is prioritized and utilized throughout the movement.

Ditch the Two-Arm Swing

This might sound a bit blasphemous, but hear me out! Yes the two-arm kettlebell swing is an excellent movement for learning the proper hip hinging movement, and the safest way to dynamically move a relatively heavy weight. But it can sacrifice grip strength—if it’s the only swing we do.

When learning the two-arm kettlebell swing, the grip is involved. But as we become more proficient, grip strength becomes a secondary focus, and takes a back seat to the hip drive and timing of the movement. You might be surprised at your lack of grip strength development if you do too many two-arm swings instead of the one-arm variety.

Most of us have a finite amount of time to train. And since I am a “training simpleton” I want to get the most “bang-for-my-buck”. One-arm swings provide that for me. Whether you use one kettlebell at a time, or one in each hand, the one-arm swing is the foundation for many exercises since it can easily transition to the clean or snatch.

The one-arm swing also calls for more grip activation, since you are no longer relying on two arms. The one-arm kettlebell swing also allows the trainees to train each side individually. Similarly, you will do your leg strength a huge disservice by performing only squats and deadlifts without challenging your strength and stability with lunges and step ups. Training with only two-arm swings will not balance your grip strength in each hand.

If your time is tight and your goal is to perform more swings or to pass an endurance event like the RKC Snatch Test, it is in your best interest to focus more on the one-arm swing and its variants.

Doug Fioranelli, RKC-II, Bottoms-Up Press

Utilize the Magnificent Versatility of the Kettlebell

Even though it is fairly obvious that kettlebells are more versatile that dumbbells, how many of us actually take advantage of this fact? We all know that a kettlebell military press builds a strong shoulder joint and works the grip. Even though the weight is held in a slightly different way, the same effect is achieved by performing the movement with a dumbbell.

A kettlebell is very versatile, you can flip it upside down and perform bottoms-up presses, which are a whole new ball game. I have seen strong individuals easily press a 32kg kettlebell overhead—only to be completely unable to do a 16kg bottoms-up press. This usually happens because of a lack of grip strength. Someone may have the strength to press the kettlebell upward, but when their grips gives out, the kettlebell flops over like a deflated balloon.

Add bottoms-up presses to your routine to strengthen your grip. Instead of overdoing them, simply add in one set after your regular sets of presses as a finisher. If you’re a real glutton for punishment, try the bottoms-up variations of other classic kettlebell exercises like farmers walks, windmills and the get-up. Be careful and consider the risk-to-reward ratio—when grip strength fails, the kettlebells fall in a hurry. A good benchmark goal is to bottoms-up press a kettlebell that’s one half the weight of your standard military press weight.

Don’t Neglect Endurance

When I was training for a kettlebell sport competition last year, I signed up for a biathlon event—five minutes of double kettlebell jerks, then five minutes of snatches with a 24kg kettlebell. I am usually better at snatches than double jerks, but doing them after the jerks when I was tired presented a new problem. My grip was fatigued, and I could not do as many snatches as when I was fresh.

After one of my workouts, my coach, John Wild Buckley, said to do a six minute double kettlebell farmer’s walk with the competition weight. In my mind, I didn’t want to do it because it would be painful, but I knew that it was exactly what I needed to do.

Adding grip endurance sets are not technically difficult, and they substantially challenge and train the grip along with your mental fortitude. I added most of my endurance sets at the end of my workout or I did shorter endurance sets after a set of squats or deadlifts.

I found the farmer’s walks with the kettlebells to be a great grip strength builder along with bar hangs. I switched grips in both, sometimes using a bottoms-up kettlebell position for the farmer’s walk and alternating between an over and underhand grip for the bar hangs. If you can perform one-minute endurance sets with farmer’s walks or bar hangs, your grip endurance will significantly improve.

Now you have some ideas on how to increase your grip strength and turn a potentially weak link into an asset. For more information, check out the video below:

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Doug Fioranelli, RKC II, PCC, holds a Master’s degree in Kinesiology and is the owner of Rise Above Performance Training™ in Belmont, CA. Check out his blog for more training articles and videos at DougFioranelli.com

Filed Under: Kettlebell Training, Tutorial Tagged With: advanced drills, Doug Fioranelli, grip strength, grip training, kettlebell grip training, kettlebell technique, Rise Above Performance Training

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Dragon Door Publications / The author(s) and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions or opinions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them.