BRIDGING THE GAP BETWEEN BELLS

Bridging the Gap Between Kettlebells in the Rite of Passage

Pressing 1/2 bodyweight for men or 1/3rd bodyweight for women overhead with one arm is the goal, the journey is not always a direct path and shortest distance between two points is NOT always a straight line, instead your personal bests or peaks will be followed and necessitated by valleys. While higher peaks and heavier PRs will come, sometimes it takes a little creativity to chart the course based on what’s available to you.

Programming can be a bit more complex than this, but doesn’t have to be. If you can press one kettlebell for 5 ladders of 5 rungs, but can’t quite press the next kettlebell size for 5 reps yet and you’re just too bull-headed to stay with the lighter bell and build volume or density… then this is one approach to try

NOTE:
This article is for those who are familiar with the Rite of Passage from “Enter the Kettlebell” by Pavel Tsatsouline. It’s Required Reading.
If you haven’t completed the Rite of Passage pressing program with a given bell, then… as Pavel would say “burn the following material before reading”.

Using two different kettlebells

  • Kettlebell A = the bell you’ve previously completed the Rite of Passage with or can press for 10
  • Kettlebell B = the next heavier bell is the bell you CAN press for 2 reps but CAN NOT yet press for 5 reps.

Use the following principles to create your own 3, 4 and 5 Rung ladders that are appropriate for you.

  • Do three to five rungs per ladder as in Pavel’s “Rite of Passage” pressing ladder.
  • Each rung is harder than the last: either more reps or with a heavier bell
  • Only perform 1/3 to 2/3 the reps you could do fresh with each bell in any given rung.

EXAMPLE I:
KB.A Kettlebell A = 10 Rep Max
KB.B Heavier Kettlebell B = 3 to 4 Rep Max

Here are sample ladders structures. Each example below is progressively harder than the one before it. Choose the appropriate one for you and gradually add ladders over the course of several weeks as in Enter the Kettlebell’s “Rite of Passage” pressing program.

4-RUNG LADDER ( KB.A x 3,5,7) + ( KB.B x 1) ]
4-RUNG LADDER ( KB.A x 5,7) + ( KB.B x 1,1) ]
4-RUNG LADDER ( KB.A x 5,7) + ( KB.B x 1,2) ]
5-RUNG LADDER ( KB.A x 5, 7) + ( KB.B x 1, 1, 2)
5-RUNG LADDER ( KB.A x 5, 7) + ( KB.B x 1, 2, 2)

EXAMPLE II:
KB.A Kettlebell A = 10 RM
KB.B Heavier Kettlebell B = 2 RM

4-RUNG LADDER ( KB.A x 3,5,7) + ( KB.B x 1) ]
4-RUNG LADDER ( KB.A x 5,7) + ( KB.B x 1,1) ]
4-RUNG LADDER ( KB.A x 5,7) + ( KB.B x 1,1,1) ]
5-RUNG LADDER ( KB.A x 3,5,7) + ( KB.B x 1, 1)

EXAMPLE III:
KB.A Kettlebell A = 10 RM
KB.B Heavier Kettlebell B = 1 RM

DON’T USE KB.B for presses, it’s too heavy. Use it for get ups instead. ;]

Enjoy this Video of Jamie Hanway Pressing the 48kg Bell for the first time like a boss. ;]
VIDEO: 48kg Press

 

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