Cameron Harn

36Kg Bottoms Up Press PR 💪🏽💪🏽💪🏽

Sometimes when you’re working a good program, you’ll hit PR’s that you didn’t even see coming.

This press came as a surprise to me because I had been dealing with a partially torn bicep tendon for the last few months.

The program that I was doing focused heavily on the strict military press, but pressing became agonizing to do, due to my injury.

But for some reason, bottoms up pressing was much more manageable for me to do. So, being as stubborn as I am 😅, I decided to make a pivot in order to continue working towards my goal.

Instead of strict pressing on my right I’d change it to bottoms up presses, adjust the volume, and start working more strict presses in my left arm to get it to catch up with the strength of my right.

A couple weeks after making this pivot a new PR is achieved!💪🏽

Set backs are bound to happen, that’s just part of the process, but if you pivot quickly you might surprise yourself at what you can achieve!

Get after it today everyone! And happy holidays!💪🏽💪🏽💪🏽

😤Power Breathing😤

If you’ve been around the kettlebell world for any amount of time, you’ve probably noticed a sound that resembles something similar to that of a quick blast from an air compressor, orrrrr maybe a sprinkler.

This noise that is produced during the kb swing isn’t an organic consequence of the swing, but a technique used to amplify the strength of your swing.

The basic idea behind this technique is using your breath to maximally tense your abs, as well as your obliques, in order to elevate the pressure in your midsection during exertion.

This powerful contraction of your respiratory muscles, along with the abs, can dramatically increase the force of your swing; making a 48 feel more like a 24💪🏽

To properly execute the power breath follow these steps:

⚡️When you are in your set up position, take a sharp inhale through the nose as you begin to hike the bell.

⚡️At the moment of extension, make a loud and forceful “SSSHHHHH!!” Sound, like you’re telling a classroom full of 6 year olds to be quiet.🤫

Note 📝 : You should feel your midsection tightening up as you make this sound. If you don’t, stand up straight, put your hands on your stomach and give a couple quick power breaths to feel your core activate.

⚡️During the downswing, take a sharp inhale through the nose and repeat the process.

When done properly, this technique can really increase the power of your swing and keep you safe!

Practice as often as you can to perfect the technique so you can take your swing game to the next level 💪🏽

Have a great day y’all!

⚡️How to go BOTTOMS UP!⚡️

One of the easiest ways to get stronger is to train your grip.

There are tons of mechanoreceptors that exist in the hand and radiate up the arm to the shoulder and neck.

These receptors, when trained properly, activate various muscles along the arm which creates a stronger platform to lift from.

Any lift that requires you to grip something (practically all of them) gets stronger when your grip is stronger.

Using bottoms-up drills not only helps to improve your grip, but it increases the activation of your core in order to stabilize the bell as it rests in the bottoms-up position.

The problem that a lot of people have when performing bottoms-up drills is finding the correct hand position for the bell to rest in the rack.

A drill that I like to use to help with this is the renegade row drill.

Place a kettlebell on the ground and set yourself up over the bell, as if you were to perform a renegade row.

Once you’re in a stable position over the bell, step your feet in and set your body up like you would when performing a single arm swing.

Then, clean the bell and bring it into the rack.

Once in the rack, make sure that the wrist stays over the elbow and the upper arm maintains contact with the torso.

From here you can choose to hold this position, press, or squat. Just get comfortable with the bottoms-up position.

When performed correctly this drill should find the ideal bottoms-up position so that you can work on getting stronger💪🏽

Helpful tips when going bottoms-up
✔️ Chalk is your friend
✔️ Don’t use the renegade row drill with a bell that is too small
✔️ Once in the rack, it’s ok to use your free hand for a little assistance
✔️Practice makes perfect!

Have a great weekend, y’all!

KB Muscle Complex💪🏽

Happy Friday, Fam!
Here’s a fun, double kettlebell complex to light up your shoulders and torch your back this weekend.

⚡️5 Double Swings

⚡️5 Double Sn**ches

⚡️5 Alternating Sots Presses

⚡️5 Squats

Rest 1 minute after completing all of them, then repeat complex.

Perform 3-5 sets

Modifications
Double Sn**ch 👉🏽Double Clean
Alternating Sots Press 👉🏽Alternating Overhead Press

Happy Halloween Everyone!!👻🎃

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