Subject: Set the lat to boost your kettlebell military press

Standards provide a level playing field. Comparing “apples to apples,” as the old saying goes, is only possible if standards guide the comparison. This is the basis of most judging and testing. At StrongFirst, our standards are there to be met so the playing field is “level.”


One of our standards in both the military press technique test of the SFG I and the military press strength test of the SFG II is that there must be a pause in the rack position and no downward movement of the kettlebell before the initiation of the press. Simple, not easy.


The downward movement before the press provides some stretch reflex activation, and instead of a static start, the bell is “in motion,” making the press much easier. However, it does not meet the StrongFirst standards.

A common reason/excuse used for this downward movement is using the movement to load the latissimus dorsi (lat) for the press because using the lat in the press is a crucial aspect of the pressing technique.


For those confused as to how the lat assists in the military press, when the lat is used to pull the arm into adduction and extension during the clean or the active negative of the military press, the antagonist/agonist action and length-tension curve results in the lat forming a “shelf” for the abductors and flexors to push the bell out of the rack and into the press. (Hat tip to Dr. Kathy Dooley for her input on this.)


So, how do we solve this apparent contradiction of needing to load the lat for the press and not having any downward movement of the bell before initiating the press?


Fabio Zonin, StrongFirst Certified Master Instructor, provides the answer in this video showing how to load the lat for the military press the right way.

 

And be sure to take advantage of the 25% discount on Fabio’s pressing master class, VICTORIOUS, before it ends on May 16th.

Learn more! Don’t miss the exclusive offer—Fabio Zonin’s VICTORIOUS: A Complete Guide to Pressing a Heavy Kettlebell.

 

25% off till Thursday, May 16th—only 48 hours left!

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