Breaking Down the Single Arm Chest Press and Double KB Front Squat
Push Strength Movements July 2023 - September 2023
Summer is a full swing and that means it’s time for new strength movements! Here is what you can expect from Push Strength days in our Team Training sessions.
Upper Body Push - Single Arm Chest Press
The single arm chest press is a great way to build strength in your chest, shoulders, and triceps. By working each side individually we’ll also get the chance to identify any imbalances while working on core stability.
This movement can be done with dumbbells or kettlebells, and there are a few variations that you’ll see during your sessions.
Single Arm Chest PressSA Floor Press vs SA Glute Bridge Set Up
The floor press is a good option for people with shoulder concerns, as it takes some of the stress off of the shoulders. The glute bridge is a good option for people looking for more of a full body effect, bringing more engagement into the glutes, lats, and core. You will see both options presented over the next few months, choose what feels best in your body.
A Few Common Notes on Form
How to rack the weight: To rack the weight, simply place the dumbbells or kettlebells on your hips, one at a time.
How to drop the weight: To drop the weight, simply lower it to the floor in a controlled manner. Be mindful of exiting with control, especially when increasing weight.
Elbow angle: Your elbows should be at a 90 degree angle when you are pressing the weight.
Stacked wrist: Your wrists should be stacked on top of each other when you are pressing the weight.
Progression
As you get stronger over the course of the summer, you’ll increase in weight, volume, and potentially add in tempo variation for an even greater challenge. To begin, make a note of what weight you’re using each week. Then try picking up something a little heavier each time. If you hit a plateau grab a Fitpro and we’ll help figure out the best way to keep you progressing!
Lower Body Push - Double Rack KB Front Squat
The Double Rack KB front squat is a great way to build strength in your quads, glutes, and core. It's a complex movement, involving a double kettlebell clean to set up, so we’ll spend a lot of time this summer getting comfortable with not only the front squat potion but the Double Swing KB Clean.
Double Kettlebell Front SquatDouble Kettlebell Swing Clean
For the Double Kettlebell Swing Clean, set up for a Double KettleBell Swing. Complete the first half of the swing by “hiking” the Kettlebells back toward your tailbone. As you come up from your swing, drive your hips, keep your arms close to your body, and bring the Kettlebells up to shoulder height aka rack position.
Double Swing Kettlebell CleanAlternatives to the Double Swing Kettlebell Clean
While you practice this new movement you may find it useful to also add a Dumbbell Goblet Squat. This variation will provide a similar response, but is a little easier to get into with a heavier weight.
A Note on Range of Motion
We’ll work on our fullest active range of motion. For those with greater flexibility this may not be your deepest squat - rather the deepest squat under control.
Progression
Over the course of the month we will improve form, entrance and exit of the movement, and of course pick up heavier weight!
Those are our Push Strength movements for the summer! Our team is excited to break down these movements even more with you in your next team training session. We’ll see you then.
