Many systems of exercise these days involve complicated moves and schemes that makes you wonder if some of these people should be in the nuthouse. There's always going to be a claim of some secret exercise or machine that does the job for you when in reality, it's bullshit.
Some equipment have their place, some are just out there and wonder how the hell do people work with them? One implement however stands out as a great tool that stands the test of time and has been used by the old timers, average joes and some of the best in athletes in the world including guys like Alexander Karelin and Sig Klein. That implement is the Kettlebell.
Two distinctive moves that stand out and can be done practically anywhere since it doesn't take up a ton of space is the Kettlebell Swing & The Overhead Press. Nothing overhyped and fun as hell to do out in the fresh air.
-The Conditioning, Power & Muscle Building From The Swing
It isn't a squat move in particular even though some have utilized the squat in order to generate some leg strength. In it's true form, it's a hip hinge movement. Explosive and hits the glutes, core, low back and hamstrings. It develops the posterior chain, creating strength and power that matters. When you need to pick something up, sprint with a vengeance or even wrestle, this gives you the tools for those other methods. The conditioning in and of itself is insane. Bud Jeffries mastered this move to the point where he was doing 1000 reps or more in various workouts in under an hour which in turn helped him lose over 100 lbs. Read about that in his book I Will Be Iron. It builds anaerobic and aerobic endurance at the same time. Great for building grip strength as well because of being able to hold on as you swing.
Don't need to swing heavy to get the benefits. One of the best teachers today on Kettlebell Swinging is Dave Whitley and his knowledge is about as awesome as you can imagine.
-The Overhead Press: Stimulus Through Control
Strength isn't always in how much you lift, it's the focus and control that really makes the difference. Some like to utilize a jerk to get as much leg drive as possible which isn't necessary a bad in certain cases but you do want to be able to press and work the muscles in a very specific fashion that showcases strength and power. It's not rushing or ego lifting. It's true connection to the muscles you're working.
The upper body does the most work. Engage the core as you clean and ready to press, focus on the grip, triceps and shoulders. Do your best not to jerk. Building thick shoulders and dense triceps, strengthen the rotator cuff and building tension. Progressive Overload. When you learn to be in control, the strength will follow in time. Creating real functional muscle and not counterfeit muscle that will break you.
Progress isn't always pretty and perfection is virtually non-existent. The key thing to remember is that we all learn things differently and our progress takes more or less time depending in the individual. Don't chase perfection, chase being functional with solid technique that works in your favor. Even the smallest fraction of progress still leads to the big picture. Control the weight, own your reps and the muscle/conditioning will come. Be amazingly awesome and have fun in your journey.
After careful consideration, I have decided to create an updated policy regarding comments.
This blog is a space for REAL talks on Physical Culture, Strength Training and other aspects of Life. I'm now welcoming genuine comments, questions and other positive contributions.
I do have rules and boundaries set in stone however. They are simple but firm and I ask you to respect them:
Be civil. It's cool to disagree but I advise you to not engage in personal attacks, harassment, spam or trolling.
Stay within the topic at hand.
There will be no Anonymous Accounts or Fake Accounts to stir up Drama or Abuse.
Comments will be moderated. Valuable and Constructive ones will be applied. Anything outside of these two entities will be deleted without hesitation.
If you'd like to DM me, use the Contact Form below or use the Linktree to my Social Media Accounts. The same rules apply there as well. Thank you.
Power And Might Uses Affiliate Links. Read Full Disclaimer HERE!!!
Affiliate & Medical Disclaimer
I’m an affiliate for some of the products I recommend. If you buy through my links, I may earn a commission at no extra cost to you. I only promote Quality Equipment and Supplements I actually use or believe in for building explosive strength, power and other physical & mental attributes.
Medical Disclaimer: I’m not a doctor, physician, or certified medical professional. Nothing on Power & Might is medical advice. Always consult your physician or a qualified healthcare provider before starting any new fitness program, diet, or supplement — especially if you have pre-existing conditions or injuries.
Supplement Warning: Do your own research. Read labels and ingredient lists carefully before using any supplement. If you have allergies, medical conditions, or take prescription medications that could interact, do not take them. Supplements are not intended to diagnose, treat, cure, or prevent any disease. They’re tools — not magic.
Train hard, train smart, and take responsibility for your health. Be amazingly awesome.
