What if I told you that Kettlebell military presses are a great way to improve your ability to perform chin-ups and pull ups?
- To improve your bench press. Because of various inhibitor mechanisms, your bench press progress is often stalled until you spend time on the overhead press. If you are plateauing on your bench press you can overcome this by working on your overhead strength. In fact focusing too much on your bench to the neglect of your overhead pressing can chronically shorten the subscapularis, a rotator cuff muscle that internally rotates the shoulder, and can increase the risk of shoulder injury.
- To determine structural imbalances. There is a strong correlation between shoulder pain and a lack of overhead strength, and that’s another reason why overhead presses are a part of the PICP structural balance testing. For healthy shoulder, the weight used for reps on each Kettle bell for a seated or standing style kettle bell press should represent 29% of the close grip bench press maximum.
- To strengthen the core. Overhead presses are a great predictor of weakness in the lower back, but their use can help develop the muscles of the trunk that are involved in stabilisation.
- To improve chin up performance. If your overhead pressing strength is poor, it reciprocally inhibits your upper body’s horizontal pulling strength. Try it – you will be impressed how fast your chin ups improve when you add overhead kettlebell presses to your fitness program, check out our purpose built chin up and pull up bars at MPA.
The ultimate message here is that when choosing any fitness program it is very important not to over commit to anyone particular group of movements, namely understand the relationships between a strong overhead press will deliver a powerful bench and see massive gains in your pull up power. You always need to train hard but also train smart.
Here at Movement Performance Academy we have a massive range of Kettlebells and free weights including barbells to perform a well-rounded and amazingly impactful workout.